Thursday 20130627

Warm up: Basic  (row)
WOD: 2 rounds of:
400m run
 21- Deadlifts @ 255#
50 DU
 15- Power cleans @ 165#
25 Burpees
 9- Push press @ 135#

Wednesday 20130626

Warm up: basic (jumprope)
Stretch: back and abs (core)
WOD: 10 min AMRAP:
10 dumbbell push up rows @ 25#
(push up with a left and right row= 1)
10 GHD/ abmat sit ups
10 floor sweepers (only do knees to the center) @135#

Tuesday 20130625

Warm up: basic (row)
Stretch: everything
WOD: 2 rounds of
10 K2E
20 burpees
30 T2B
400m run

Monday 20130624

Warm up: basic (run)
Stretch: legs and shoulders
WOD:  4 rounds of
10 pull ups
10 clean to front squats @  155#
(each rep starts from ground)

Friday 20130621

Warm up: basic ( row)
Stretch: shoulders, hamstrings, and glutes
WOD: 20 min AMRAP
5 Snatch to overhead squat @ 95#
5 Static pull ups

Wednesday 20130619

Warm up : basic row
Stretch: everything
WOD: 15 min AMRAP
10 KB swings @ 35#
15 K2E
20 double unders

Tuesday 20130618

Warm up: basic ( run)
Stretch: shoulders and chest
Skill: one minute push up drill
WOD: Bench Press Max 2-2-2-2-2-2

Monday 20130617

Warm up: basic (row)
Stretch: legs and core
WOD: 4 rounds of:
400m run
20 c2f push ups
400m run backwards
20 split jump lunges with 45# plate overhead

Wednesday 20130612

Warm up: basic (row)
Stretch: head to toe
WOD:4 rds of
20 cleans@ 95#
15 clean and press@ 95# 
10 front squats @ 95#
5 spiderman pushups
200 meter run.
(adjust more weight if needed.)

Monday 20130610

Warm up: basic ( row)
Stretch: core
WOD: 4 rounds for time
20 mule kick push ups
20 sprinter toe touches
400m run

Friday 20130607

Warm up: basic ( run)
Stretch: shoulders, back and legs
WOD: 5 rounds of
30 double unders
200m row ( resistance 10)
10 burpees

Thursday 20130606

Warm up: basic ( jump rope)
Stretch: back , chest, shoulders
WOD: 4 rounds of:
10 bench at body weight plus 10#
5 weighted pull ups @ 25#

Wednesday 20130605

Warm up: basic (row 800m)
Stretch: head to toe
Skill/Strength:
WOD: 7 rounds of:
15 abmat sit ups
10 spiderman push ups
5 over head squats @ 135#

Tuesday 20130604

Warm up: basic
Stretch: everything
WOD: "CINDY" 15 min AMRAP 
5 pull ups
10 push ups
15 air squats

Monday 20130603

Warm up: Basic (jumprope)
Stretch: hamstrings, lowerback
WOD: 21-15-9
back squat @ 135#
deadlift @ 185#