WODs for 5/16/2011 to 5/22/2011

MONDAY 5/16/2011

AMRAP IN 23 MIN:
800m Run
10 Lateral Hop
10 Over Head Squat (55lbs)
10 Sit Ups (20lbs)

TOTAL ROUNDS: 4 + 8 Lateral Hops

TUESDAY 5/17/2011

10-9-6-4-2-2-2
Deadlift @ 165 lbs
then...
Row 2K


Worked on Muscle Up

WEDNESDAY 5/18/2011

3 ROUNDS FOR TIME:
20 Box Jump (20")
20 Sumo Deadlift High Pull (55 lbs)
20 Front Squats (55 lbs)
20 Knees to Elbows

TIME: 13:02

then hours later...

800m Run
15 Burpees
800m Run
15 Burpees
800m Run
15 Burpees

THURSDAY 5/19/2011

FOR TIME:
25 HSPU
15 Muscle Ups (Modified)
20 Thrusters (75 lbs)
30 Box Jumps (20")
50 GHD Sit Ups
150 Double Unders

then hours later...

6 Rounds:
30 second sprint about 10% grade
120 second recovery

FRIDAY 5/20/2011

5 ROUNDS OF:
10 Over Head Squat (45lbs)
10 Hand Stand Push Ups
10 Kettle Bell Swings (34 lbs)
10 Ring Dips

then...

worked on Muscle Up
worked on Butterfly Pull Up

SATURDAY 5/21/2011
REST

SATURDAY 5/22/2011
REST