WOD Friday 5.24.13

Warm up:
3 rounds of:
10 air squats
10 push ups
dynamic stretches

For time:
5 rounds of:
10 deadlifts, 80 lbs.
30 ring dips

WOD Thursday 5.23.13

Warm up:
run an easy 800m
dynamic stretches

For time:
50 box jumps, 20 in.
5 rope climbs (or substitute 35 pull ups  — watch the video for a great beginner alternative to rope climbs)
50 kettle bell swings, 25 lbs.
50 crossfit sit ups
50 hang power cleans, 40 lbs.
run 800m
50 back extensions

WOD Wednesday 5.22.13

yoga/rest day

WOD Tuesday 5.21.13

Warm up:
2 rounds of:
1 minute double unders
1 minute plank hold
dynamic stretches

For time:
run 800m

then,
10 rounds of:
10 knees to elbows
10 hug a twinkies (Make sure and watch all of the video for a modification if you don’t have a roman chair.  I did mine on two high bar stools.)

then,
run 800m

WOD Monday 5.20.13

Warm up:
3 rounds of:
10 push ups
10 crossfit sit ups
dynamic stetches

For time:
3 rounds of:
50 wall ball shots, 10 lbs.
30 crossfit sit ups
20 pull ups (make sure and watch the video for great modifications if you cannot do a pull up)

Sunday 5.19.13

rest day

WOD Saturday 5.18.13

For time:
run a 5k

Compare to 5.11.13.

This makes me think of your Saturday comments, Christy.  It doesn’t matter if if you are slow.  You still ran it:)

WOD Friday 5.17.13

Warm up:
2 rounds of:
10 wall ball shots, 10 lbs.
10 push ups
stretches

For time:
5 rounds of:
25 walking lunges
15 burpees
5 ring dips

WOD Thursday 5.16.13

Warm up:
25 burpees
stretches

For time:
6 rounds of:
run 400m
25 back squats, 60 lbs.

WOD Wednesday 5.15.13

yoga/rest day