Rest Day!

Expeditions:

Recovery/Mobility for 10 Minutes, then:

Warm-up:

• 10 Push Ups
• 20 Hollow Rocks
• 10 Kicks to Handstand
• 400m Jog

 Workout:

3 Rounds for time of:

• 15 Ring Push Ups
• 15 Second L-Sit
• 10 Inverted Burpees

Post time to complete workout to comments.

Expeditions:

Recovery/Mobility for 10 minutes, then:

Warm-up:

• 20 Kipping Swings
• Inch worm W2W
• 10 Strict Pull Ups

Workout:

4 Rounds for time of:

• 20 Pull ups
• Bear Crawl W2W2W

Post time to complete workout to comments.

Expeditions:

Recovery/Mobility for 10 minutes, then:

Warm-up:

• 10 Kicks to handstand
• 5 Squats
• 25 Push Ups
• 15 Push Presses at half of WOD weight

Workout:

For time, 21-15-9 reps of:

• Push Press – 135/95 lbs
• Front Squat – 135/95 lbs

Post time to complete workout in comments.

Expeditions:

Perform posted Mobility/Flexibility Protocols:

Warm-up:

• 20 Hip Extensions
• 15 Deadlifts @ 35%
• 5 Deadlifs @ 50%

Workout:

• Deadlift 3-3-3-3-3

Compare to Thursday 2011.05.26.

EXPEDITIONS:

Perform posted Recovery/Mobility protocols for 10 minutes, then:

Warm-up:

2 Rounds of:

• 10 Box Jumps @ 24/20″
• 20 Hollow Rocks

Workout:

“Annie”

50-40-30-20 and10 rep rounds of:

• Double-unders
• Sit-ups

Post time to comments.

Compare to Thursday 2011.02.10.

Expeditions:

Perform posted Recovery/Mobility protocols for 10 minutes, then:

Warm-up:

• Burgener Warm-up
• 10 Clean and Jerks @ 35%
• 5 Clean and Jerks @ 50%

Workout:

“Grace”

• 30 Clean and Jerks – 135lbs/95lbs

Post time to complete and thoughts to comments.

Compare to Wednesday 2011.05.18.