Tuesday

A.
Three sets of:
Front-Racked Alternating Lunges x 8-10 reps each leg @ 2011
Rest 60-90 seconds
Turkish Get-Ups x 2-3 reps each arm
Rest 60-90 seconds
Side Planks x 30-45 seconds each side
Rest 60-90 seconds

B.
Complete as many rounds and reps as possible in 5 minutes of:
Dumbbell Weighted Burpees x 3 reps
Alternating Dumbbell Rows from the Plank x 5 reps (each arm)
Dumbbell Thrusters x 7 reps

Rest two minutes and then repeat.

Thursday

Dan Bailey

Skill Day

Work on Muscle Ups, ButterFly or Kipping Pull Ups

Find Max Box Jump

Find Max Turkish Get Up

Find Max Weighted Dip & Pull Ups

3 Sets of ME Handstand Push Ups

W.O.D.

3 Rounds

24 K.B. Swings (70/35)

12 Thrusters (135/95)

6  Muscle Ups  Scale = 6 C2B pull ups & 6 Ring Pull throughs

"Blind Athlete: Might as Well Jump" with Bettina Dolinsek, CrossFit Journal video [ipod] [mov] [HD mov]

What the heck is a pood?