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

SWOD

Squat 3x5 (add 5 lbs to last workout)

DWOD

Complete 5 rounds for time: 1 Press 90% of 1 RM 1 Strict Pull Up 1 Press 90% of 1 RM 3 Strict Pull Ups 1 Press 90% of 1 RM 5 Strict Pull Ups

SWOD

Power Clean 5x3 (add 2.5 lbs to last workout) 3x Max Chin Ups

DWOD

8 Prowler Suicides *Push the prowler 25 yards. Touch and sprint back to the starting line. You have 60 seconds to walk back the prowler, sled or tire. *Go as heavy as possible.

SWOD

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

DWOD

Complete 8 rounds for time: 6 Front Rack Walking Lunge - 185lbs/125lbs 6 Dynamic Push Ups 12 Russian Twist *For walking lunges, 6 total lunge steps (3 RT/3 LT)