Tuesday 20140701

Warm Up: Basic (row)

Stretch: Shoulders, ABS and Legs

WOD: 10 Rounds

10 ABMAT Sit Ups
5 Squat Thruster 95lbs. (M)/55lbs.(F)

*Note*
If need to scale down the max you can scale down to is 75lbs.(M)/35lbs. (F)

Monday 20140630

Warm Up: Basic

Stretch: everything

WOD: 5 Rounds

20 Double Unders
400 Meter run

Friday 20140627

Warm up: basic (row)
Stretch: shoulders
WOD: 21-15-9
Sit ups
Handstand push ups
*25m alligator walk after each set

Thursday 20140626

Warm up: basic ( row)
Stretch: legs
WOD: 2 rds for time of
800m run, backwards
25 overhead squats @ 95/45#

Wednesday 20140625

Warm up: basic (jumprope)
Stretch: legs/shoulders
Skill: 10 Turkish get ups @ 35/26# on each side
WOD: 20min AMRAP
20 Double Unders
10 Thrusters @ 95/55#
5 Box jumps @ 36/30"

Tuesday 20140624

Warm up: Basic (row)
Stretch: hamstrings/shoulders
WOD: 15 Min EMOTM
1 Dead Lift , hold for 2-3sec
1 Hang clean, hold for 2-3 sec
1 Press, hold for 2-3 sec

@ 135/95#, this is one lift broken up into 3. So do not reset until
you do all three movements.

Monday 20140623

Warm up: basic (run)
Stretch: triceps and quads
WOD: 5 rounds of:
10ea pistols (one leg squats)
10 ring dips

Friday 20140620

Warm up: Basic (run)
Stretch: shoulders/ quads
WOD: 8 rounds of
10  Barbell bicep curls @ 55/35#
10m Overhead walking lunges @ 55/35#
10 Barbell tricep extensions @ 55/35#
10m Overhead walking lunges @ 55/35#
25 Double unders

Thursday 20140619

Warm up: basic (jumprope)
Stretch: quads/shoulders
WOD: 21-15-9
Deadlifts @ 225/165#
Push press @ 135/95#

Wednesday 20140618

Warm up: basic ( row)
Stretch: legs
WOD: "THOMAS"
CFT:
Run 1 mile
50 Cleans @ 115#
Run 1 mile

Tuesday 20140617

Warm up: Basic (row)
Stretch: legs/core
WOD: 5 rounds of:
400m run with medball @ 20/12#
30 medball Russian twist @ 20/12#
20 medball push ups
10 wallball shots with second squat
while ball is in the air @ 20/12#

Monday 20140616

Warm up: basic (run)
Stretch: legs/core
Skill/Strength: 3 min plank. If you can't go unbroken, pause the clock
and add 30 second penalty.
10 rounds of:
25 meter Farmers(53#)/waiter(35#) carry
10 air squats
25 meter Farmers(53#)/waiter(35#) carry switching arms
10 sprinter toe touches (l+r=1)

Friday 20140613

Warm up: basic ( row)
Stretch: core ,  shoulders
Skill:
WOD: complete for time
13 rounds
 7  push ups
 7 pull ups
 7 KB Swings @ 53/35#

Thursday 20140612

Warm up: basic ( run)
Stretch: legs and shoulders
WOD: "3 Bars of Death"
10-9-8-7-6-5-4-3-2-1
Cleans @ 75% bodyweight
Bench press @ bodyweight
Dead Lifts @ 1.5% bodyweight

Wednesday 20140611

Warm up: basic (jump rope)
Stretch: legs
WOD: 2 rounds of:
800m run
10 Overhead squats @ 95#
400m run
5 overhead squats @ 95#

Tuesday 20140610

Warm up: Basic (run)
Stretch: core
WOD: 10 Min AMRAP
10 Ring Push ups*
10 GHD Sit ups

*rings are set 12" off of floor, and feet are on a 20" box.

Monday 20140609

Warm up: basic (run)
Stretch: everything
WOD: "Fight Gone Bad!"Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Dan Bailey 472. Add your points and post them to comments.
Compare to 121129.

Friday 20140606

Warm up: basic (row)
Stretch: legs
WOD: 5 rounds of:
50 Double unders
400m Run
30 Barbell Squats @ 45#

Thursday 20140605

Warm up: basic ( row)
Stretch: shoulders/legs
WOD: 8 min AMRAP
10 pull ups
5 squat thrusters @ 135/95#

Wednesday 20140604

Warm up: Basic (jump rope)
Stretch: core/ legs
Skill: ---
WOD: 3 rounds of:
20 Turkish get ups @ 53/35# (10 ea side)
30 Russian twist @ 53/35# (15ea side)
800m run

Tuesday 20140603

Warm up: basic (row)
Stretch: hamstrings/lower back/shoulders
WOD:
Randy
For time:
75-lb. power snatches, 75 reps
Post time to comments.
Compare to 101222.

Monday 20140602

Warm up: basic ( jump rope)
Stretch: core
WOD: complete for time
50 sprinter toe touches (l+r=1)
40 sit ups
30 spiderman push ups ( l+ r=1)
20 v - ups (with 12# medball)
10 burpee toes2bar
20 v - ups (with 12# medball)
30 spiderman push ups ( l+r=1)
40 sit ups
50 sprinter toe touches ( l+ r=1)