WOD #3 - It's a chipper!!!

For time:
25 Walking lunge steps           
20 Pull-ups           
25 Box jumps
25 Dips          
20 Knees to chest           
30 Kettlebell swings        
30 Sit-ups           
25 Good Mornings           
30 DB Thrusters (20lb. bells)

WOD # 2

Press 3x5 (3 sets, 5 reps each, work up to weight and use it for all 3 sets)
Then
For Time:
21-15-9
KB Swings
Goblet Squats w/ KB - Video
Knees to Chest

Post time and experience to comments. :)

Monday's WOD

Deadlift 5-5-5 (130, 140, 145)
3 rounds for time (11:01)
15 pull-ups
15 squats
15 push-ups
15 sit-ups

WOD #3 - 3 miles or 5k on the elliptical...

If that's too much, scale back to two miles.  Or 30 minutes, whichever comes first.  :)

WOD # 2 "Fran"

21-15-9
Thrusters 45-55#'s
Pull Ups

Post load for Thrusters and color of band for Pull Ups to comments.

WOD 1 "Elizabeth"

Okay Pops, so here's what we're going to do, I'm going to post 3 WODs to be done in order. Whether it's 3 on 1 off, 2 on 1 off, or every other day. The key is to just do them in order. So, here we go:

WOD #1

"Elizabeth"
For time:
21-15-9
Power Clean (from the ground, caught in 3/4 squat)
Dips

Video - http://www.cathletics.com/exercises/videos/powerClean.mov

Scale dips as neccasary. Elizabeth should be around an 8-10 min. WOD. Use 45-65lbs. for the Cleans...

Thursday's WOD

Deadlift 5-5-5 (90, 110, 140)

3 rounds for time (7:59)
15 knees to chest
10 push-ups
15 box jumps
10 dips

Wednesday's WOD

Four rounds for time: (15:14)
1 lap on the elliptical
35 Squats

Monday's WOD

For time:  (13:45)


20-16-10-6

DB Power Cleans
Pull Ups
Good Mornings

Next WOD... :)

Front Squat
5-5-5 (add 5-10 lbs. from last time)
Then
For Time:
21-15-9
Box Jumps
Dips
Kettlebell Swings

Monday WOD

AMRAP 15min. (8 rounds)

5 Deadlifts
10 Push Ups
15 Sit-Ups