Thursday 5/17/12 & Friday 5/18/12

FITNESS & ATHLETE
A. Skill & Strength WOD
3 sets
Turkish Get-Ups X 2 reps per arm
Kettlebell Swings x 20
B. Conditioning WOD
In teams of 3, with 1 person working at a time, complete 3 rounds each:
500m Row
15 Manmakers
600m Run

Wednesday 5/16/12

FITNESS & ATHLETE
In teams of 2, Partners alternate whole rounds to complete 4 rounds EACH of:
20 WBS 20/14lb
10 Deadlifts 225/155lbs
400m Run

Tuesday 5/15/12

FITNESS & ATHLETE
In teams of 3, with only 1 person working at a time, complete:
200 Calorie Row
300 Push-Ups
400 KBS

Monday 5/14/12

FITNESS
A. Skill & Strength Development
4 sets
Back Squat X 8-10 @ 30X1
rest 45 sec
Pull-Ups x 6-8 @ 2111
rest 45 sec
Kettlebell Swings x 20
rest 45 sec
Plank From Elbows x 45 sec
rest 45 sec
B. Conditioning
For Time:
Row 2000m
50 squats

ATHLETE
20min AMRAP
50 Back Squats 135/95lbs
40 pull-ups
30 Shoulder to overhead 135/95lbs
50 front squats 85/65lbs
40 Pull-ups
30 shoulder to overhead 85/65lbs
50 Overhead Squats 65/45lbs
40 Pull-ups
30 Shoulder to overhead 65/45lbs

Saturday 5/12/12

FITNESS & ATHLETE
“Angie”
For Time:
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Squats

Friday 5/11/12

FITNESS & ATHLETE
10 Rounds for time
Sprint 50m
10 Burpees
Sprint 50m
15 KBS 24/16kg

Thursday 5/10/12

REST DAY, or….

FITNESS
A. Skill & Strength Development
3 sets
Deadlift x 8-10 @ 3011
rest 45 sec
Push-Ups x 10-15 @ 2011
rest 45 sec
Alternating Reverse DB Lunge x 10 per leg
rest 45 sec
Plank from elbows x 45 sec
rest 45 sec
B. Conditioning WOD
For Time:
Row 1000m
50 KBS
Run 800m

ATHLETE
A. Strength
5 sets of
Deadlift x 3-4
rest 20 sec
Push-Ups x 15-20 @ 10X0
rest 2-3 min
B. Conditioning WOD
For Time:
Row 1000m
50 KBS
Run 800m