WOW week #22

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WOD 1

Murph - For Time:

1 mile Run
- 100 Pull-Ups
- 200 Push-Ups
- 300 Squats
1 mile Run

Compare to 5/28/12


WOD 2

5 rounds of the following complex:

3 Power Snatches
3 Snatch Pulls
3 Power Snatches

* Do not drop weight, do not set it down.
* Rest 2 minutes between rounds.
* Work up to the heaviest weight possible

Compare to 5/29/12


WOD 3

As Many Round As Possible in 10 minutes of

30 ft Broad Jump
30 ft Handstand Walk
30 ft Over Head Walking Lunges (#45/#25 Plate)

Compare to 5/30/12


WOD 4

CFG 2011.4 - Variation

5 Muscle-ups
10 Deadlift (#245/#165)
15 Situps
50 meter run
5 Muscle-ups
10 Deadlift
15 Situps
100 meter run
5 Muscle-ups
10 Deadlift
15 Situps
150 meter run
5 Muscle-ups
10 Deadlift
15 Situps
200 meter run

Compare to 5/31/12


WOD 5

21-15-9

Toes to Bar
Rotating Burpees
1 arm Kettlebell Thrusters (#53/#35) (alternating)

Compare to 6/1/12


WOD 6

DT - 5 Rounds for time

12 Deadlift (155/ 100#)
9 Hang Power Clean (155/ 100#)
6 Push Jerk (155/ 100#)

Compare to 6/2/12

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