WODs for Week of 12/28/09

#1) One rep max DL. Should have about 5 attempts of one with very challenging weight.

#2) 5x5 Snatch. Try to use a challenging weight and keep your hands on the bar for five reps. maybe start with just the the bar or less. If this is difficult due to your surroundings think about doing cleans instead.

#3) 5x200m (half lap). rest plenty. probably walking back around to the start of the track would be a good rest period.

#4) tabata this! 8 rounds of twenty seconds on, ten seconds off of pull ups, push ups, sit ups, squats. all 8 rounds of each exercises will be done consecutively. So the workout will go for 16 minutes straight.

#5) AMRAP 8 minutes of:
-5 KB swings (50 lbs)
-5 burpees
-5 feet to bar