Thursday May 2nd 2013

Relay race

WOD

“1st Of The Month Painstorm”

For time:
21-15-9 reps of
Thruster (95/65)
Burpee
Power snatch (115/95)
Pull-up
Dead-lift (185/135)
Pistol
– 400 Meter run after each round

Endurance Session (6:00 am)

A. 5 x 500 Meter row, rest 2 min

B. 4 x 400 Meter run, rest 2 min

C. 3 x 1:00 min max calories ont he Airdyne

Barbell Club (7:00 am)

A. 1 Snatch + 4 Hang snatch
– Build to a max

B. 1 Clean + 3 Front squat
– Build to a max

C. Back squat
– Build to a 20 rep max

PumpFit

Intro…
1 mile run (10 min)
RX +1 = 60/40# sand bag

The Primer…
3 Rounds of (20 min)
“Kelly” w/ rowing
500 Meter run
30 Wall ball
30 Box jumps

The Grind…
21-15-9 reps (15 min)
Kettle-bell swing
Burpee Slam ball

The Pack…
“Annie” (12 min)
50-40-30-20-10 reps
Ab-mat sit-up
Double unders