CrossFit South Bend

DWOD

Find: 5 RM Weighted Pull Up, or 3x Max Pull Ups if unable to do 5 RM then...

Complete the following:

2 x 20 yard Sprints (rest 20 seconds between efforts) Rest 30 seconds then...

4 x 30 yard Sprints (rest 30 seconds between efforts) Rest 30 seconds then...

10 x 10 yard Flying Starts (rest 30 seconds between efforts)

*Take 10 yards to accelerate, you should be full speed by the time you hit your start.

SWOD

Squat 3x5 (add 5 lbs to last workout) Press 3x5 (add 2.5 lbs to last workout)

Monday Results

Tuesday Results 

SWOD

Deadlift 5 RM (add 10 lbs to last workout) Strict Pull Ups 3 x max reps

DWOD

21, 15, 9 reps of: One arm KB power snatch LT - 1.5 pood / 1 pood One arm KB power snatch RT - 1.5 pood / 1 pood Toes to Bar

Again Faster Kettlebell Snatch Part 1

Again Faster Kettlebell Snatch Part 2

SWOD

Squat 3x5 (add 5 lbs to last workout) Bench 3x5 (add 2.5 lbs to last workout)

DWOD

As many rounds as possible in 8 minutes of: 50 lbs DB Thrusters - 9 reps Handstand Push Ups - 9 reps

I know B already posted this picture on the main blog, but it's just so awesome it deserves another look!

SWOD

Deadlift 5 RM (add 10 lbs to last workout)

DWOD

6 Rounds

53 yard Farmer's Walk Sprint 1/2 Gasser *Go as heavy as possible for Farmer's Walk *Start by walking 53 yards for farmers walk, set weight down and sprint 1/2 gasser.

Talk to Me Johnnie "Deadlifts and Viagra"

The Rocks Meal Plan