Warm up: 500m row, 400m run, 50 push ups,
50 sit ups
WOD: 21-15-9
Handstand push ups
Box jumps @ 24/20"
Burpees
Tuesday, September 30, 2014
Monday, September 29, 2014
Monday 20140929
Warm up: 500m row, 40 Push ups, 30 sit ups,
20 burpees, 100 jumprope
WOD: 6 rounds of
200m sprint
20 clapping push ups
200m sprint
20 mountain climbers ( l+ r= 1)
20 burpees, 100 jumprope
WOD: 6 rounds of
200m sprint
20 clapping push ups
200m sprint
20 mountain climbers ( l+ r= 1)
Friday, September 26, 2014
Friday 20140926
Warm up: 400m run, 30 push ups, 20 back extensions
10 pull ups
WOD: 2 rounds of:
500m row (only once)
50m farmers carry @ 45/25#
50 sprinter toe touches (l+ r=1)
50m waiters carry @ 35/20#
50 sprinter toe touches
50 kb swings @ 53/35#
50 double crunch sit ups
10 pull ups
WOD: 2 rounds of:
500m row (only once)
50m farmers carry @ 45/25#
50 sprinter toe touches (l+ r=1)
50m waiters carry @ 35/20#
50 sprinter toe touches
50 kb swings @ 53/35#
50 double crunch sit ups
Thursday, September 25, 2014
Thursday 20140925
Warm up: 500m row, 40 sit ups, 30 kb
swings @ 35/26#, 20 GHDs, 100 jumpropes
WOD: 3 rounds of
800m run
*10 clean, squat thrusters @ 135/95#
80 double unders
* each rep starts from the ground, full squat,
And finishes with weight locked out overhead
swings @ 35/26#, 20 GHDs, 100 jumpropes
WOD: 3 rounds of
800m run
*10 clean, squat thrusters @ 135/95#
80 double unders
* each rep starts from the ground, full squat,
And finishes with weight locked out overhead
Wednesday, September 24, 2014
Wednesday 20140924
Warm up: 500m row, 400m run, 30 push ups,
20 sit ups, 10 burpees
WOD: Cindy 20min AMRAP
5 Pull ups
10 Push ups
15 air squats
20 sit ups, 10 burpees
WOD: Cindy 20min AMRAP
5 Pull ups
10 Push ups
15 air squats
Tuesday, September 23, 2014
Tuesday 20140923
Warm up: 500m row, 400m run, 30 push ups,
20 GHDs, 10 burpees
WOD:" Grace"
30 Clean and press @ 135/95#
20 GHDs, 10 burpees
WOD:" Grace"
30 Clean and press @ 135/95#
Monday, September 22, 2014
Monday 20140922
Warm up: 50 push ups, 40 sit ups, 30 air squats,
20 burpees, 100 jumprope
WOD:
1 mile sprint ( record time, should be half of your
APFT 2 mile 70% score minus 30 seconds)
5 min rest
5 min AMRAP
10 push ups
10 sit ups
5 min rest
1 mile sprint
20 burpees, 100 jumprope
WOD:
1 mile sprint ( record time, should be half of your
APFT 2 mile 70% score minus 30 seconds)
5 min rest
5 min AMRAP
10 push ups
10 sit ups
5 min rest
1 mile sprint
Friday, September 19, 2014
Friday 20140919
Warm up: 500m row, 10 push ups, 10 GHDs
WOD:complete for time
800m run
50 c2f push ups
50 double unders
50 abmat sit ups
50 double unders
50 barbell snatches @ 55/35#
50 double unders
50 burpees
WOD:complete for time
800m run
50 c2f push ups
50 double unders
50 abmat sit ups
50 double unders
50 barbell snatches @ 55/35#
50 double unders
50 burpees
Thursday, September 18, 2014
Thursday 20140918
Warm up: 500m row, 400m run, 40 double unders,
30 push ups, 20 GHDs, 10 burpees
WOD: 12 min AMRAP
3 KB squat s
wings @ 53/35#
6 K2E
9 v-ups
30 push ups, 20 GHDs, 10 burpees
WOD: 12 min AMRAP
3 KB squat s
6 K2E
9 v-ups
Wednesday, September 17, 2014
Wednesday 20140917
Warm up: 500m row, 40 push ups, 30 air squats,
20 GHDs, 100 jumprope
WOD: 5 rounds of
400m run
4 front squats @ 95/55#
7 squat thrusters @ 95/55#
20 GHDs, 100 jumprope
WOD: 5 rounds of
400m run
4 front squats @ 95/55#
7 squat thrusters @ 95/55#
Tuesday, September 16, 2014
Tuesday 20140916
Warm up: 500m row, 400m run, 30 push ups, 20 GHDs,
100 jumprope
WOD: 10 rounds of
20 sprinter toe touches
10 box jumps@ 24/20"
5 hang cleans @ 95/45#
100 jumprope
WOD: 10 rounds of
20 sprinter toe touches
10 box jumps@ 24/20"
5 hang cleans @ 95/45#
Monday, September 15, 2014
Monday 20140915
Warm up: 500m row, 400m run, 30 push ups,
20 sit ups, 10 burpees
WOD: Back squats 3- 3 -3 -3 -3
20 sit ups, 10 burpees
WOD: Back squats 3- 3 -3 -3 -3
Friday, September 12, 2014
Friday 20140912
Warm up: 50 push ups, 40 sit ups, 30 push ups,
20 sit ups, 100 double unders
WOD: COMPLETE FOR TIME
30 CALORIES on rower
30 Romanian dead lifts @ 95/55#
30m overhead walk @ 135/95#
30 burpees
30m overhead walks @ 135/95#
30 KB swings @ 53/35#
20 sit ups, 100 double unders
WOD: COMPLETE FOR TIME
30 CALORIES on rower
30 Romanian dead lifts @ 95/55#
30m overhead walk @ 135/95#
30 burpees
30m overhead walks @ 135/95#
30 KB swings @ 53/35#
Thursday, September 11, 2014
Thursday 20140911
Warm up: 500m row, 400m run, 30 push ups,
20 GHDs, 10 pull ups
WOD: 10min AMRAP
5 GRound to Overhead @ 95/55#
100m row
20 Double unders
20 GHDs, 10 pull ups
WOD: 10min AMRAP
5 GRound to Overhead @ 95/55#
100m row
20 Double unders
Wednesday, September 10, 2014
Wednesday 20140910
Warm up: 500m row, 40 push ups, 30 double crunch sit ups,
20 burpees, 100 jumprope ( alternating singles)
WOD: Godzilla
1 mile run with medball @ 20/12#
100 wallball shots @ 20/12#
10 Deadlifts @ 345/225#
20 burpees, 100 jumprope ( alternating singles)
WOD: Godzilla
1 mile run with medball @ 20/12#
100 wallball shots @ 20/12#
10 Deadlifts @ 345/225#
Tuesday, September 9, 2014
Thursday, September 4, 2014
Friday 20140905
Warm up:
WOD: 5 rounds of
10 dead lifts @ 185/135#
10 KB swings @ 53/35#
10 burpees
10 box jumps 24/20"
10 double crunch sit ups
WOD: 5 rounds of
10 dead lifts @ 185/135#
10 KB swings @ 53/35#
10 burpees
10 box jumps 24/20"
10 double crunch sit ups
Thursday 20140904
Warm up: 500m row, 400m run, 30 GHDs,
20 squats, 100 jumprope
WOD: 6 rounds of:
5 clean and press @ 135/95#
10 burpees
20 squats, 100 jumprope
WOD: 6 rounds of:
5 clean and press @ 135/95#
10 burpees
Tuesday, September 2, 2014
Wednesday 20140903
Warm up: 500m row, 50 walking lunges, 100 double unders
WOD:
4 x 100m sprints
1 min rest between sprints
4 x 200m sprints
1 min rest between sprints, 2 min rest before 400m
4 x 400m sprints
2 min rest between sprints
WOD:
4 x 100m sprints
1 min rest between sprints
4 x 200m sprints
1 min rest between sprints, 2 min rest before 400m
4 x 400m sprints
2 min rest between sprints
Tuesday 20140902
Warm up: 500m row, 400m run, 30 double unders,
20 K2E, 10 burpees
WOD: complete for time
100 push ups
100 sit ups
50 wallball shots @ 20/14#
100 sit ups
100 push ups
20 K2E, 10 burpees
WOD: complete for time
100 push ups
100 sit ups
50 wallball shots @ 20/14#
100 sit ups
100 push ups
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