Thursday 2-28-13 WARM UP: Foam roll Lateral shufflex5 Lateral lunge d/b High knees x5 Box step ups with weight 10 perside (don’t alternate) 2mins jump rope Split jerk from the rack 60%x2 65%x2 70%x2 75%x2x2 80%x2x2 Hang clean 60%x2 70%x2 80%x2x3 WOD: “Baby Eva” 400 Meter Run 28 Kettle Bell Swings (53/35) 28 Pull Ups [...]

Wednesday 2-27-13 WARM UP: Foam roll 20 push-ups 20 sit-ups 20 air squats 2laps around bld Front squat 60%x3 65%x3 70%x3 80%x2x2 75%x2 Clean deadlift 80%x3 85%x3 90%x2x2 WOD: 2 laps around the bld 7 power snatch 135/95 14 box jumps 30/24 3rds for time 20 min cap MOD # 181 Bacon, Garlic & Rosemary [...]

Tues 2-26-13 WARM UP: Foam roll Tootsie roll 40 perside Mackenzie stretch 10 5 toe grab and reach 5mins Airdyne Power clean 50%x2 55%x2 60%x2 65%x2 70%x2x2 WOD: 5 power clean 80% of Body weight 5 burpee frog jumps 200m run 5rds for time MOD # 180 Thumbprint Cookies w/ Vanilla Frosting For the cookies: [...]

Monday 2-25-13 WARM UP: Foam roll Seated tricep extensionsx6 per arm 3sets Bottom up kb press ups x20 per arm 10 light wall balls Bottom squat holds x10x10 secs Hip holds (2mins per side) Back squats 25 with bar Back squat (20 mins to complete) 60%x3 70%x3 80%x3 85%x2 80%x3 WOD: 15-12-9 Squat clean 135/75 [...]

Sunday 2-24-13 WARM UP: Foam roll 5 mins Airdyne Pressing Heaving Balance Drop Midhang Pullunders Work these skill transfer 10 reps each 2rds 20 mins practice the snatch WOD: 15 power snatch 95/65 5 Box Jumps 36/30 5 hand release burpees As many RDS as possible in 20mins MOD # 176 Chicken w/Pureed Cauliflower and [...]