Monday 20130930

Warm up: basic (row)

Stretch: shoulders and back

WOD: 10 down to 2 even sets

Dumbbell single arm clean and press @ 45#/25#(f) (l+r=1)

Dumbbell push up rows @ 45#/25#(f) (l+r=1)

Friday 20130927

Warm up: basic (run)
Stretch: legs and back
WOD: 21-15-9
Power cleans @ 135#/115#(f)
Pull ups

Thursday 20130926

Warm up: Basic (jump rope)
Stretch: legs
WOD: 8 rounds of:
200m run
15 air squats
10 SDHP @ 75#/45#(f)

Wednesday 20130925

Warm up: Basic (row)
Stretch: Core
WOD: 12 min AMRAP
5 Burpees
10 K2E
15 kettlebell swings @ 53#/35#

Tuesday 20130924

Warm up: basic ( run)

Stretch: shoulders and core

WOD: 5 rounds of:

10 push press @ 135#/115#(f)

15 dive bombers

30 plank jacks

45 double crunch sit ups

Monday 20130923

Warm up: basic (jumprope)

Strength: dead lift max  3-3-3-3

Stretch: legs

WOD: 3 rounds of:

15 barbell over head lunges @ 95# (l+r=1)

20 box jumps @ 30"

100 double unders

Friday 20130920

Warm up: basic (run)

Stretch: chest and back

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

Thursday 20130919

4 rds 

10 Squat thruster @95lbs(M)/65lbs(F)

10 weighted push up@ 45lbs(M)/15lbs(F)

Wednesday 20130918

Warm up: basic (row)

Stretch: shoulders

WOD: 8 min AMRAP

20 hang snatch @ 75#m/45#f

20 double unders

Tuesday 20130917

Warm up: basic (jump rope)
Stretch: core
WOD: 3 ROUNDS of
50 mountain climbers (l+r=1)
40 sprinter sit ups (l+r=1)
30 spiderman push  ups (l+r=1)
20 k2e
10 t2b

Monday 20130916

Warm up: basic

Strength/Skill:
Front squats
2-2-2-2 (4 tries for your 2 rep max)

WOD:
For time
10 down to 1
Inverted rows
Upright rows @75lbs(M)/45lbs.(F)

Friday 20130913

Warm up: basic (row)

Stretch : legs

WOD: 13 min AMRAP

13 deadlifts @ 165#(m)/115#(f)

13 burpees

Thursday 20130912

WOD
50 double under
25 push press @65lbs
40 double under
20 push press
30 double under
15 push press
20 double under
10 push press
10 double under
5 push press

Wednesday 20130911

WOD
For time

10 down to 1
Handstand push up

1 up to 10
Kb swings @ 50lbs

Tuesday 20130910

Warm up: basic (run)
Stretch: core
WOD: 3 rounds of:
5 overhead squats @ 135/95#
10 one legged squats each leg
20 box jumps at 24"/20"

Monday 20130909

"Linda"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Friday 20130906

EMOTM
15 min
1 power clean @ 135lbs
1 front squat @ 135lbs
1 thruster @ 135lbs
Every exercise starts from the ground

Thursday 20230905

Warm up: basic (row)
Stretch: core
WOD: 10 min AMRAP
15 Sit ups
10 kb squats @ 53#/35#
5 kb swings @ 53#/35#

Wednesday 20130904

Warm up: basic (run)

Stretch: arms, chest,and back
WOD: 5 rounds of:
10 hang snatch @ 95#m/65#f
25m farmer's carry @ 53#m/35f and waiter's carry @ 35#m/25#f
(swap arms at 25m)
10 weighted push ups @ 45#m/25#f
25m farmer's carry @ 53#m/35#f and waiter's carry @ 35#m/25#f

Tuesday 20130903

Warm up: basic (row)
Stretch: shoulders and legs
WOD: 4 rounds of
400 m run
10 wall walks c2w/c2f
40 double unders

Monday 20130902

Warm up: basic (jump rope)
Stretch: legs
Skill: 1 min AMRAP,squats with 45# bar on back
WOD: 3 rounds of
20 squat thrusters @ 95#/65#
20 diamond push ups c2f
20 sprinter toe touches l+r=1