Friday 130524

As many reps as possible in 2 mins of: 
Medicine Ball Slam, 20 lbs

For time: 
Run, 800 m 
-- then -- 
3 rounds of: 
10 Big Tire Flips 
20 Tire Jumps 
30 Kettlebell Swings 
-- then -- 
Run, 800 m

Thursday 130523

Box Squat 5-5-5-5-5 

Use the heaviest weight you can for each set. Rest as needed between sets.

Squat until your sitting on a box( knees at a 90 degree angle) then fire up with emphasis on power and speed.

Complete as many rounds as possible in 12 mins of: 

8 Push-up (hand release)s 

10 Toes-to-bars 

12 Wall Balls

Wednesday 130522

Push Press 5-5-3-3-1-1 

Use the heaviest weight you can for each set. 
Rest as needed between sets.

8 rounds for time of: 

Row, 250 m 

Shoulder-to-Overhead, 95 lbs

Two person team, one person will row and the other will press , switch out and accumulate a grand total on your presses, the work out is over when both team members have rowed 8 rds. of 250M.

Tuesday 130521

3 rounds, each round for time, of:
Row, 250 m
15 Ring Dips

Rest 2 mins between each round.

5 rounds for time of:
3 Squat Cleans, 155 lbs
6 Bar Muscle Ups
9 Burpee (Bar Facing)s

Monday 130520

For 3 cycles:
AMRAP in 3 mins of:
Kettlebell Swing, 2 pood

Rest 1 min between each cycle.
For each cycle restart the AMRAP.

"Annie"
50-40-30-20-10 reps, for time of:
Double Under
Sit-up (abmat)