Tuesday 20140930

Warm up: 500m row, 400m run, 50 push ups,
50 sit ups
WOD: 21-15-9
Handstand push ups
Box jumps @ 24/20"
Burpees

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)

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

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

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

Tuesday 20140923

Warm up: 500m row, 400m run, 30 push ups,
20 GHDs, 10 burpees
WOD:" Grace"
30 Clean and press @ 135/95#

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

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

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

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#

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#

Monday 20140915

Warm up: 500m row, 400m run, 30 push ups,
20 sit ups, 10 burpees
WOD: Back squats 3- 3 -3 -3 -3

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#

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

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#

Tuesday 20140909

Warm up: 500m row, 400m run, 30 push ups, 20 ghds, 100 jumprope
WOD: Complete for time
50 pull ups
40 push press @ 115#
30 KB swings @ 53#
20 T2B 
10 Muscle ups

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

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

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

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