"Annie"(compare to 11-4-11)
50-40-30-20-10
Double unders
Sit ups

-Skill-

20 Box Jumps on a higher box than you normally use

-WOD-

5 rounds for time:

Run 400m

10 Dumbell Thrusters

 5 rounds
50 yd sled sprint (50/100lb)
10 push ups
10 superman
10 toes to bar

-Skill-
10 Skin the Cats or Inverted Hangs
-WOD-
100ft Walking Lunge(before each set of PU and SU)
21-18-15-12-9-6
Pull-ups
Sit-ups

:SWOD:
Shoulder press
3-3-3-3

:WOD:
4 rounds
10 hand stand push ups
30 air squats
400 meter run

-Skill-

Warmup Squat Snatch 3-3-3

-WOD-

Row 1000m

100 Push-ups

10 Snatches (35/45/75/95/135)

:WOD:
15 min amrap
5 wall ball shots
10 pullups
15 burpees

-Skill-

Weighted Push-up 1-1-1-1-1

-WOD-

5 rounds for time of

Run 400m

15 Deadlifts (65/95/135/185/225)

8 GHD Sit-ups or 15 Regular Sit-ups

21-15-9
Push press(65-115)
Kettlebell swings(35/53)

:SWOD:
Push press
10-10-10-10

:WOD:(compare to 5/2/11)
"Jackie"
1000 meter row
45 lb thruster, 50 reps
30 pull ups

-Skill-
Power Snatch  3-3-3
-WOD-
AMRAP in 20 min
5 Overhead Squats (45/65)
Sprint 100m 
5 Burpees

:SWOD:
Back squat
5-5-5-5

:WOD:
3 rounds
2 min max hang power clean (65-135)
2 min max double unders
*no rest between rounds*

-Skill-

30 Knees-to-Elbow or Toes-to Bar (working on form)

-WOD-

Row 500m

25 Tire Flips

25 Push-ups

25 Box-Jumps

25 Pull-ups

25 Lateral Jumps

25 Push-ups

25 Double Unders

25 Pull-ups

:Skill:
Cone drills

:WOD:
7 rounds, each for time of:
7 db front squats (25/45)
50 yard off road sprint
7 burpees
Rest 1 minute

:WOD:

fight Gone Bad (compare to 12/10/10)

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.

The stations are:

Wall-ball: 20 pound ball, 10 ft target. (Reps)

Sumo deadlift high-pull: 75 pounds (Reps)

Box Jump: 20" box (Reps)

Push-press: 75 pounds (Reps)

Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Is he praying for no more WODs?

-Skill-

200m timed run (x2)

-WOD-

AMRAP in 20 min of

Run 400m

Max Pull-ups

compare to 5/12/2011

:Skill:

10 minutes to work on-

muscle ups

or

muscle up progressions

:Wod:

"Grace"(compare to 8/13/10)

30 clean and jerks for time (135lb)

Mark and Chad enjoying the Wall Ball Shot

-Skill-

Jumprope 3 minutes

-WOD-

21-15-9

Alternating Lunges

Box Jumps

KB Snatch

"Baseline"

or

6, 50 meter sled sprints(backwards) @50/100lbs

then

:WOD:(compare to 12-20-10)

4 Rounds of

Weighted 400 meter run (25/45lb)

50 air squats (holding dumb bell)25/45

:SWOD:

bench press

1-1-1-1-1-1-1

:WOD:

10 min AMRAP

5 db thrusters(25/45)

5 knees to elbows

5 wall ball shots

-Skill-

"Baseline"

-WOD-

3 rounds for time of:

30 Wall Ball Shots

10 Clean and Jerk (95/65)

compare to 3/29/11