WODs for 5/23/2011 to 5/29/2011

MONDAY 5/23/2011

FOR TIME:
60 Kettle Bell Swings (16Kilo)
50 Box Jumps (20")
40 Wall Balls (14 lbs)
30 Pull Ups
20 Burpees
10 Snatch (45 lbs)

TIME:  10:50

TUESDAY 5/24/2011

45 min Yoga

then hours later....

3 ROUNDS:
250m Row
10 Clean and Jerks (75 lbs)

REST 5-10 MIN

then...

3 ROUNDS:
10 Thrusters (65 lbs)
15 Pull Ups

REST 5-10 MIN

then...

3 ROUNDS:
200m Run
15 Burpees

WEDNESDAY 5/25/2011

45 min Yoga

then hours later...

4 ROUNDS:
300m Run
3 Stadium Runs
10 Push Ups
10 Squats

then...

CORE WORK:
3x10 Lower Ab Leg Drop
3x20 Lower Ab Leg Ext.
3x20 Stability Ball Russian Twist (12 lbs)
3x10 ea. Side Stability Ball Oblique Flexion
3x15 Stability Ball Crunch
3x 45sec Double Stability Ball Plank

THURSDAY 5/26/2011

Yoga 45 Min

then hours later...

1000m Row
rest 5 min
1000m Row
rest 5 min
1000m Row

FRIDAY 5/27/2011

5-5-3-3-3-1-1-1
Over Head Squat
@ 65-85-95-95-95-105-110-115 (lbs)

then...

30 Man Maker Burpees w/ 25 lb Dumbbells

SATURDAY 5/28/2011
REST

SUNDAY 5/29/2011

Run ~ 1/2mile
50 Pull Ups
50 Push Ups
50 Squats
50 Situps
400m Run