WODs for Week of 1/17/09

1) 50 x 10y sprint. sprint out and walk back

2)
a-Max effort kettle bell or dumbbell swings with 55lbs, 45lbs, 35 lbs. (so do as many as you can safely complete without stopping your swing).
b-3x3 weighted or 3x max effort dead hang pull ups or 50 jump pullups (or smith machine or band assisted)

3) AMRAP in 2min of jumping goblet squats with 55lbs (holding the top part of the dumbbell with the heels of your hands under your chin). rest 1 minute. 90 seconds of jump squats (unweighted), rest 45 seconds, 1 minute goblet front squats, rest 30 seconds, air squats for 30 seconds.

4) 20 pushups, 100 situps, 40 pushups, 50 situps, 20 pushups, 100 situps. (use anchors for feet on situps. also should be using loosely rolled towel under low back just above the butt for the situps or "ABMAT".

5) for time: 30 clean and jerk @95 lbs. rest exactly how long it took you to complete them. 15 clean and jerk @ 95lbs.