Monday

Lift:

20 minutes to complete

5 sets of 3 reps of touch and go

Power clean to overhead

work on quick transition from receiving the clean to going into overhead.

Increase load as form allows and transitions remain quick

Wod

5 Rounds of

10 Front squats 115/75

200 m run

Friday- no childcare at 9

filthy fifty 30 min time cap

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 53/35
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 /35
50 Good morning 45/35
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Thursday - no childcare tomorrow at 9 am

Wod:

5 min:

50 handstand push-ups

rest 1 min

5 mins:

75 wallballs 20/14

rest 1 min

5 mins:

50 toes to bar

rest 1 min

5 min:

50 burpees

Score= time to complete

or

score= reps completed

Wednesday

E2m: 20 mins

1 power snatch

1 hang snatch

1 oh squat

1 squat snatch

wod:

12 min amrap

5 chest to bar

10 power snatch 95/65

30 double unders

Tuesday

Hero WOD: Wood
WOD Type: For Time

35 min time cap

5 rounds
Run 400 meters
10 burpee box jumps (24 inch box)
10 sumo-deadlift high-pulls (95 pounds)
10 thrusters (95 pounds)
Rest 1 minute

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David.