Wednesday 20130731

Warm up: basic

Stretch: legs and shoulders

WOD: 2 rounds for time

50 romainian (straight leg) dead lifts @ 95#

30 hang clean to front squat @ 115#

10 push press @ 135#

Tuesday 20130730

5 rds of

10 burpees

20 t2b

30 air squats

40 double crunch sit ups

Monday 20130729

Warm up: basic (row)
Stretch: hamstrings and shoulders
WOD: FRAN
21-15-9
squat thrusters @ 95#
pull ups

Friday 20130726

Warm up: basic (row)
Stretch: chest and shoulders
Skill: 20 L- Sit pull ups
WOD: 15 min AMRAP
4 Bench Press @ body weight + 20#
10 single arm dumbell snatch @ 45#
(5 on each arm alternating)

Thursday 20130725

Warm up: basic (run)
Stretch: calves
Skill: 100 DU for time
WOD: 21-18-15-12-9-6-3
Push Press @ 75#
Box jumps @ 24#

Wednesday 20130724

Warm up: basic (run)

Stretch: hamstrings and shoulder

WOD:
3 rounds for time
30 wallballs @20lbs.
20 K2E
10 deadlifts @225lbs.

 

Monday 20130722

Warm up: basic (run)
Stretch: shoulders and legs
WOD: 12 min AMRAP
7 handstand push ups
4 snatches @ 155/105#
36 double unders

Friday 20130719

Warm up: basic (row)
Stretch : shoulders
WOD: 4 rounds of
20 pull ups **
10 bench  @ 80% Body weight

**rounds 1 and 3 underhand grip,
    rounds 2 and 4 overhand grip.
   (weighted vest if you got it.)

Thursday 20130718

Warm up: basic (run)

WOD: 3 rds for time

10- OVHS @ 95lbs

30 ft. Over head walk @ 95#

10-  push press @ 95#

Tuesday 20130716

Warm up: basic (run)
Stretch: legs
WOD: 4 rounds of
50 double unders
30 air squats
20 box jumps @ 24"

Monday 20130715

3 rounds for time

5 Deadlift 225/155

21 Ring Dips 

16 Burpees 

Friday 20130712

WOD: 5k for time

Thursday 20130711

Warm up: basic (run)
Stretch: core
WOD: 12 Min AMRAP
20 K2E
10 spider-man push ups
5 snatches @ 115# 

Tuesday 20130709

Warm up : basic (row)
WOD : 4 rounds of run 400m 30 kb swings @ 35#

Monday 20130708

Warm up: basic (run)
Stretch: shoulders
WOD: Complete For Time
21 push press @ 95#
21 SDHP @ 115#
15 push press @ 115#
15 cleans @ 135#
9 push press @ 135#
9 squat cleans @ 165#

Friday 20130705

Warm up: Basic (run)

WOD: complete for time:
50 double unders
20 deadlifts @ 185#
50 double unders
20 box jumps @  24"
100 single jumps
20 box jumps @ 24"
50 double unders
20 deadlifts @ 185#
50 double unders

Thursday 20130704

Warm up: basic ( row)
Stretch: legs
WOD: for time
1 mile run
150 double unders
100 sit ups
50 push ups
25 box jumps @ 30"
1 mile run

Wednesday 20130703

Warm up: Basic (run()
WOD: 4 rounds of
7 bodyweight bench press
11 SDHP @ 50-60% bodyweight

Tuesday 20130702

Warm up: Basic (row)
Skill/Strength: clean max  1-1-1-1
WOD: In 7 minutes  complete as many reps as possible increasing by one of :
1 burpee
1 snatch @ 75#

Monday 20130701

Warm up: Basic(run)
WOD: 3 rounds of :
30 Pull ups
30 Ring dips (wear long sleeves)
30 KB swings @ 35#