Thursday 3-28-13 Foam roll Shoulder dislocates x10 Split jerks x10 Clean pullunders x10 Mid hang cleans x10 Toes to bar x10 2rds WORKOUT 13.4 MEN – includes Masters Men up to 54 years old Complete as many reps as possible in 7 minutes following the rep scheme below: 135 pound Clean and jerk, 3 reps [...]

Foam roll Lateral shufflex6 2 laps around the bld 10 burpees jump for height 10 air squats 10 kb swings (light) 2rds Push press 60% x3 70% x3 80% x3 85% x3 Tabata push press 75/55 WOD: 225/155 lb Ground to Overhead x 5 reps-scale @55-65%of 1rm c&j 225/155 lb Deadlift x 10 reps Handstand [...]

Tuesday 3-26-13 Foam roll Lateral band work (down&back) Shoulder dislocatesx10 Mackenzie stretchx10 Bottom up kb pressx20 per arm Ghd sit-upsx15x3 Ghd back extensionsx15x3 Back squat 60% x2 70% x2 80% x2 85% x2 90% x2 95% x1 85% x2 20 min amrap: 20 power clean 135/100 20 toes to bar 20 calories airdyne

Monday 3-25-13 Foam roll 15 tricep extension (this is two handed)x3 10 supinated grip pullupsx3 10 banded squats 2mins Airdyne 3 min hip holds Clean and jerk 60%x1+1 70%x1+1 80%x1+1 85%x1+1 90% x1+1 95%x1+1 90%x1+1 For time: 50 Back Squats (135/95 lbs) 40 Pull-Ups 30 Shoulder to Overhead (135/95 lbs) Rest exactly 3 minutes For [...]

Sunday 24-Mar WARM UP: Foam roll Lateral lunges Lateral shufflex6 400m jog 2 mins d/u practice 2 mins on air dyne Snatch practice 20 mins WOD: 95/65 lb Hang Squat Snatch x 10 reps Chest-to-Bar Pull-Ups x 20 reps Three RDS for time MOD # 204 Sweet Potato Skins Ingredients • 2 Large Sweet Potatoes [...]