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Thursday – 5/26/11

Choice of WOD

Helen
3 Rounds
400m Run
21 Swings
12 Pullups

or

Annie
50-40-30-20-10
Double Unders
Situps

Stretch/Foam Roll

Tuesday – 5/24/11

Strength/Skill: 3-3-2-2-1-1-1 OHS

WOD: 6 Rounds
10 Power Cleans
10 Dips
10 Knees to Elbows

Post WOD: 400m Run

Stretch/Foam Roll

Monday – 5/23/11

Strength: 3×8 Press

WOD: AMRAP 20 mins.
5 Strict Pullups
10 Back Racked Lunge
15 Double Unders

Post WOD: 40 Back Extensions

Stretch/Foam Roll

Saturday “Buddy WOD”

WOD: Teams of 3
Complete 4000m Row as a team.
Compile as many reps of KB Swings and Situps until all teams are done rowing.
Each person must be doing a different exercise at all times
When a team finishes 4000m before other team, one person will rest while other teammates continue work on KB Swings and Situps, rotate rest/kb swing/situps as necessary.
When last team finishes 4000m Row workout is over.
Winner of Row: Tabata Choice (post WOD)
Winner of reps (if different team): Tabata Burpees (post WOD)
Winner of nothing: Tabata Row (post WOD)

Stretch/Foam Roll

Thursday – 5/19/11

Strength: 5×5 Deadlift

WOD: 3 Rounds
5 reps of [1 KB Snatch (L)/2 S. Arm OHL] 5 reps of [1 KB Snatch (R)/2 S. Arm OHL] 5 reps of [KB Clean (L)/Front Squat] 5 reps of [KB Clean (R)/Front Squat]

Stretch/Foam Roll

Wednesday – 5/18/11

5×3 Split Jerk

WOD: AMRAP 15 mins.
6 Toes to Bar
8 DB Power Clean
10 DB Push Press

Post WOD: 40 Hip Extensions

Stretch/Foam Roll

Tuesday – 5/17/11

Strength: 5×5 Press

WOD: 40 Situps
30 KB Swings
20 Pullups
10 Box Jumps
5 Burpees
10 Box Jumps
20 Pullups
30 KB Swings
40 Situps

Post WOD: Tabata Squats

Stretch/Foam Roll

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