5 Rounds
400 M Run
21 Kettle Ball Swings 12#
12 Pistols - 2 boxes

24:25

Wendler 5 / 3 / 1
5 x 85#
5 x 115#
5 x 135#

5 Rounds
20 Squats
20 Jump Lunges
20 Double Unders

14:20

4 Rounds
20 Front Squats 85#
50 box runs

16:05 (3 1/2 rounds)

Lucky 7’s
2 AMRAP 7 Min WOD’s

1) 7 Kettleball Swings 16 # / 7 Burpees
5 1/2 Rounds

7 Min Rest

2) 7 DB Cleans 20 # / 7 Pull Ups
4 1/2 Rounds

Wendler 5/3/1+
5 @ 155
3 @ 175
3 @ 195

1-2-3-4-5-6-7-8-9-10 Burpees
10 Sit Ups per Round of Burpees

12:50

“GAME DAY”
2 Power Cleans on the minute for 40 mins.
(score is max attemt successfully cleaned in a 12 min or 4 min (final) round)

115 #

3 Rounds:
500 M Row
21 Front Squats 65#
12 Push Press 65#

18:22

Wendler 5 / 3 / 1
5 @ 135#
5 @ 155 #
6 @ 175 #

AMRAP in 10 Min
10 Kettle Ball Swings (30# db)
10 Toes to Bar / Knees to chest

5.5 rounds

Friday May 14, 2010
Push Ups: 20, 18, 16, 14, 12, 10, 8, 6, 4, 2 (knees)
Pull Ups: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 (green band)

21:03

Wendler 5 / 3/ 1 - 1 Rep Max
3 @ 115#
2 @ 135#
2 @ 155#
1 @ 185#
1 @ 205#
1 @ 225#

1 RM = 225#

AMRAP in 8 Min
8 Pull Ups
100 M Run

5 rounds

6 Rounds @ 25#
7 DB Cleans
7 DB Front Squats
7 DB Jerks
7 DB Walking Lunges

13:49

2 Rounds
200 M Run
2 Min Push Ups (full 1st round, knees 2nd round)
200 M Run
2 Min Dips (green 1st round, green & purple 2nd round)
200 M Run
2 Min HSPU (from the box on knees)

Total Reps = 71

3 Rounds
10 Squat Cleans @ 65#
4x (4 pull ups green band & 4 box jums @ 20 in)

14:34

5 Rounds
3 Min / 1 Min Rest

7 Thrusters @ 65#
12 Kettleball Swings @ 12 kg
7 Pull Ups - 2 x Purple band

6 Rounds

“Jackie” - scaled
800 M Row
35 Thrusters
20 Pull Ups

9:25

“Karabel” - scaled
10 Mins
3 Overhead Squat
15 Wall Ball - 10#

4 Rounds

“Cindy”
5 Pull Ups
10 Push Ups
15 Squats

4 1/3