Shoulder Press, 5, 5, 5.

AMRAP in 10 minutes of:
3 Wall runs
10 KBS
400m run

Deadlift, 3, 3, 3, 3, 3.

Three rounds for time of:
25 KBS, 1.5 pood
25 Pull-ups

.

Dan feels so safe when Melissa is around

“Helen”
Three rounds for time of:
400m Run
21 KB Swings, 1.5 Pood
12 Pull-ups

Barbara, Iris and Nick working on some ring skills!

Partner Workout
For time:
100 Sit ups
90 Walking lunges
80 Kettlebell swings, 55/35
70 Squats
60 Push ups
50 Back extensions
40 Burpees
30 Wallball
20 Box jumps
10 Handstand Push ups

*The reps can be partitioned anyway you like between partners. Only one person can be working at a time.

2010 CrossFit Games Winners

21, 18, 15, 12, 9, 6, 3 reps for time of:
Kettlebell Swings, 53/35
Sit-ups
Wallball, 20/14

For time:
Run 400m
21 KB swings, 1.5 pood
21 Thrusters, 95lbs
21 Pull-ups
Run 400m
15 Push-ups
15 Burpee Box Jumps
15 SDHP, 95lbs
Run 400m
9 Ring Dips
9 HSPU
9 Muscle-ups
Run 400m

Max Reps of Pull-ups

WOD
Max reps in 10 minutes of:
53lb KB Clean & Jerk
*Kettlebell can NOT touch the ground.

Max reps of Squats in 2 minutes.

AMRAP in 15 minutes of:
10 Unbroken Kettlebell Swings, 53lb/35lb
10 Unbroken Push-ups

Then 50 V-ups.

Partner WOD
40 Burpee Box Jumps
50 K2E
60 Walking Lunges, plate overhead 25/45
70 KB Swings
80 Wallball Toss
90 Pull-ups
100 Squats
400M Sandbag Run, 25/50

AMRAP in 15 Minutes of:
1.5 Pood KB Swings, 5 reps right / 5 reps left
40′ Bear Crawl
40′ Broad Jumps
40′ Weighted Walking Lunges, 1.5 Pood