20130611

5 rds for time:

Run 400m
10 sledge hammer swings
5 tire flips
10 wallballs
5 KB high pulls, each hand, @  1.5 pood

20130610

Deadlift

2-2-2-2-2

then

Row 250m
25 Double unders
Row 500m
50 Double unders
Row 750m
75 Double unders
Row 1000m

20130607

Run 8 x 400m sprints with 60 secs rest between each sprint

then

KB swing tabata @ 1.5 Pood.
Right handed swings for 8 rds then switch to left hand and repeat.

20130606

"Mary"

20 min AMRAP

5 Handstand pushups
10 one legged squats, alternating
15 pullups

20130605

15 min EMOM

135 lbs (Scale as needed)

Squat Clean, 3 reps
Push Press, 4 reps
Deadlift, 5 reps

20130604

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

20130603

5 rds for time:

30 secs battle ropes
10 Box jumps
10 KB snatches, 1 or 1.5 pood
5 Broad jumps