Friday 20130329

Warm up: basic

Stretch: shoulders

WOD: 2 rounds of:
20 underhand grip pull ups
10 bench press at body weight
20 overhand pull ups
10 bench press at body weight

Thursday 20130328

Warm up: basic (jumprope)

Stretch: legs

WOD:
30 abmat sit ups
30 push ups
200m run
20 double crunch sit ups
20 pull ups
400m run
10 sprinter toe touches (l+r=1)
10 handstand push ups
800m run

Wednesday 20130327

Warm up: Basic (run)

Stretch: arms, shoulders, and back

WOD: 20 min AMRAP
5 Ring Dips
10 T2B
5  Thrusters @ 115#
10 SDHP @ 115#

Tuesday 20130326

Warm up: basic (row)

Stretch: hamstrings and lower back

WOD: 5 rounds of:
10 burpees
25 double unders
15 wallball shots @ 20#
5 deadlifts @ 185#

Monday 20130325

Warm up: Basic (jumprope)

Skill/Strength: none

WOD: 1 round of:
400m run
75# shoulder to overhead 35 reps
400m run
95# shoulder to overhead 25 reps
400m run
115# shoulder to overhead 15 reps
400m run
135# shoulder to overhead 5 reps

Friday 20130322

Warm up: basic run

Skill: snatch 1-1-1-1-1 

WOD: 3 Rounds
200m Run
15 Box Jumps (Step off box)
15 Kettlebell Swings(53/35)
15 Burpees

Thursday 20130321

Warm Up: Basic (Row)

Skill: Handstand Push Up 

WOD:
3 min. Amrap
10 GHD
10 Pull Ups
10 Wall Balls (20/15)
Rest 2 min.
4 min. Amrap
Same as above
Rest 2 min
5 min. Amrap
Same as above

Wednesday 20130320

WU: Basic (run)

Skill:
push press 2-2-2-2-2

WOD:
30 thusters for time (95/55)

Monday 20130318

Wu: basic run
Stretch: shoulders and hamstrings
WOD: pyramids at 95#
30 Romanian deadlifts
20 hang cleans
10 pushpress
20 hang cleans
30 Romanian deadlifts

Thursday 20130314

Wu: basic (row)
Stretch: legs and shoulders
WOD: 3 rds of
25 wallball shots @ 20#
20 k2e
15 SDHP @ 115#

Wednesday 20130313

Wu: basic ( jumprope)
Stretch: legs
4 rounds of
20 box jumps @ 24"
800m run

Tuesday 20130312

Wu: basic run
Stretch: shoulders and core
WOD: 15-12-9-6-3
Power cleans @ 135#
Burpees with 2 push ups

Monday 20130311

WU: basic (row)
Stretch: legs and shoulders
WOD:
400m run backwards
30 kettlebell swings @ 35#
400m run backwards
30 double unders
400m run backwards
30 air squats
400m run backwards
30 pull ups

Friday 20130308

20 min AMRAP
10 pull ups
20 sprinter toe touches (l+r=1)
40 double unders

Wednesday 20130306

Warm up: basic(row)
WOD: 4 rounds of
20 push press @ 115#
10 box jumps @ 24"
400m run

Tuesday 20130305

Warm up: basic (run)
Stretch: arms, chest,and back
WOD: 5 rounds of:
10 burpees with push ups on a medicine ball
25m farmer's carry @ 53# and waiter's carry @ 35#
(swap arms at 25m)
10 burpees with push ups on a medicine ball
25m farmer's carry @ 53# and waiter's carry @ 35#

Monday 20130304

Warm up: basic (jumprope)
Stretch: legs
WOD: 5 rounds of:
400m run
50 back squats @ 45#

Friday 20130301

Warm up: basic(row)
Stretch: shoulders and legs
WOD: 3 rounds of
15 handstand push ups
30 pull ups
60 double unders