WOD's for the Week

MONDAY 11-7-11
3 rounds for time:
15 Overhead Squats (95, 65)
15 Pull-ups
15 Jerks (95, 65)
15 Knees To Elbows
15 Hang Power Clean (95, 65)
15 Back Extension (25, 15)
Hold plate or dumbbell to chest and roll up on GHD

TUESDAY 11-8-11
Clean-1 rep max, from the ground, power or squat
Bench Press-1 rep max
Overhead Squat-1 rep max

WEDNESDAY 11-9-11
7 rounds for time:
35 Double Unders
1 Snatch -1 attempt only per round
Score is time and all successful weights added together.

THURSDAY 11-10-11
25 GHD Sit-ups
1 Muscle-up transition, 3 Pull-ups, 3 Ring Dips
20 GHD Sit-ups
2 Muscle-up transitions, 6 Pull-ups, 6 Ring Dips
15 GHD Sit-ups
3 Muscle-up transitions, 9 Pull-ups, 9 Ring Dips
10 GHD Sit-ups
4 Muscle-up transitions, 12 Pull-ups, 12 Ring Dips
5 GHD Sit-ups
5 Muscle-up transitions, 15 Pull-ups, 15 Ring Dips

FRIDAY 11-11-11
This WOD is a present from Lydia, special for this date
3 rounds for time:
11 Burpee Box Jumps (24, 20)
11 Tire Flips
11 Toes to Bar

SATURDAY 11-12-11
Let's Share the Pain again with friends and make up a good workout together.