2 May 2013 Thursday: ICF outing to Black Acre @630pm. This means we will have no 630pm class on Thursday. Instead we will go to Black Acre and have a bite to eat and a few beers. 4 and 5 of May: No class this Saturday and Sunday as I will be out of town.

Mobility (on your own) Strength:5x5x5 @85% of 3rm back squat PartnerPalooza WOD 4: 4 rounds 5 clean and jerk (185/135) 15 Pullups

Mobility (on your own) Strength: 1x1x1x1x1 PartnerPalooza WOD 3: “Rahoi” 12 min AMRAP 12 box jumps (24/20) 6 thrusters (95/65) 6 bar facing burpees

Mobility (on your own) WOD: 7 rounds Long shuttle 10 ring pushups 10 medball situps (20/14) 10 alt suitcase deadlifts (2,1.5,1)

Mobility (on your own) PartnerPalooza WOD 2: “Decision Time” 3 min ea station Cals on row Deadlift (225/155) OTB burpees Shoulder to Overhead (115/75) KB swing (2/1.5)

Mobility (on your own) Strength: 3rm overhead press WOD: 15 min AMRAP 50 Double Unders 40 situps 30 hang cleans (75/55) 20 pull ups 10 Handstand pushups Cool down: 600 m walk/run

Mobility (on your own) Strength: 2x2x2x2 hang cleans @85% of 1rm of clean PartnerPalooza WOD 1: 15 12 9 Squat (225/155) 400 m run

WOD 1: 3 min AMRAP 1 3 5… Thrusters (155/105) Muscle ups 1 min rest WOD 2: 6 min AMRAP 10 alt. KB snatches (2/1.5) 7 burpee to box jump (30/24) 1 min rest WOD 3: 9 min AMRAP 10 deadlifts (155/105) 30 double unders 10 T2B

Got your attention didn’t I? Bring a backpack that can handle weight for the 9 am class tomorrow.

W/U: 5 min AMRAP Double unders or triple unders Strength: 7 min to find 1rm squat snatch WOD: “Wittman” 7 rounds 15 KB swings (1.5/1) 15 power cleans (95/65) 15 box jumps (24/20)