Thursday 20140130

Warm up: basic ( run)
WOD: complete for time:
15 back squats@ 135#/95#
row 500m
12 front squats @ 135#/95#
50 double unders
9 back squats @ 185#/135#
Row 500m
6 front squats @ 185#/115#
50 double unders
3 back squats @ 225#/165#
Row 500m
50 double unders

Wednesday 20140129

Warm up: basic ( row)
WOD: " Isabel"
30 snatches @ 135#/95#

Tuesday 20140128

Warm up: basic (run)
WOD: 15min AMRAP
5 pull ups
10 burpees
15 air squats

Monday 20140120

Warm up: basic ( run)
WOD: 5 rounds of:
400m row
30 bench press @ 50% bw
20 front squats @ 50% bw
10 toes2bar

Wednesday 20140115

Warm up: basic (run)
WOD: 10min AMRAP
10 burpees
10 ghd
10 kb squats @  53/44#

Tuesday 20140114

Warm up: basic (row)
WOD: 3 rounds of:
5 deadlifts @ 255/185#
10 power cleans @ 165/115#
15 snatches @ 95/65#

Monday 20140113

Warm up: basic ( run)
WOD: 30-20-10
Bodyweight bench press
kb swing @ 53/35#
Ring dips

Friday 20140110

Warm up: basic ( run)
WOD: 10 down to 1
ring dips
ghd
T2B

Thursday 20140109

Warm up: basic ( jump rope)
WOD: 20min AMRAP
5 bench press @ 135/95#
5 pull ups
5 spiderman push ups
5 chin ups

Wednesday 20140108

Warm up: basic (run)
WOD: 5 rounds of
11 split jump lunges(l+r=1) with 25# db
7 front squats @ 165/115#
2 dead lifts @ 315/225#

Tuesday 20140107

Warm up: basic (run)
WOD: 20min AMRAP
15 v-ups
10 k2e
5 kb swings @ 53/35#

Monday 20140106

Warm up: basic (row)
WOD: 30-20-10
C2F Push ups
Hang cleans @ 115/75#

Friday 20140103

Warm up: basic ( run)
WOD: " The Hopper"
30 min AMRAP
using a deck of cards:
♡= front squats @ 95/75#
Clubs= push press @ 95/ 75#
◇= pull ups
spades= ghd sit ups
face cards = 10
aces= 15

Wednesday 20140101

HAPPY NEW YEAR!