Friday 20141031

Warm up: 400m run,  30 abmat sit ups,  20 burpees
WOD: 12 min AMRAP 3 rep increase
3 push press @ 50% body weight
3 Romanian deadlifts @ 50% body weight
3 calories on the rower
6,6,6
9,9,9, and so on

Thursday 20141030

Warm up: 1000m row
WOD: 5 rounds of
5 Power Cleans @ 100% bodyweight
10 box jumps @ 24/20"

Wednesday 20141029

Warm up: 500m row,  25 dumbbell push up rows @ 25/10#,
25 burpees
WOD: YingYang 15min AMRAP
3 ring dips
6 C2B pull ups
9 explosive push ups (6" stack up)

Tuesday 20141028

Warm up: 500m row,  25 push ups, 25 ghd sit ups
WOD: complete for time
800m run
40 wallball shots @ 20/14#
800m run
30 squat thrusters @ 115/75#
800m run
20 bar facing burpees

Friday 20141024

Warm up: 2min AMRAP
burpee pull ups
WOD: CFT
1000m row
50m bear crawl
21 Deadlifts @ 225/155#
50m bear crawl
15 Deadlifts @ 225/155#
50m bear crawl
9 Deadlifts @ 225/155#

Thursday 20141023

Warm up: 500m row,  30 floor sweepers @ 115/85#,
20 back extensions
WOD: 5 rounds of
10 burpees
10 ea single arm dumbbell snatch @ 35/20#
100 double unders

Wednesday 20141022

Warm up: 500m row,  400m run,  30 push ups,  20 GHDs,  10 burpees
WOD: 15min AMRAP
10 sprinter toe touches ( l+r=1)
10 KB swings @ 53/35#
10 K2E

Tuesday 20141021

Warm up: 500m row,  30 GHD s, 10 HSPU
WOD: 3 rounds of:
10 push press@ 95/55#
25m overhead barbell walk @ 95/55#
10 overhead squats @ 95/55#
25m overhead barbell walk @ 95/55#

Monday 20141020

Warm up: 500m row, 400m run, 30 ghds, 20 Burpees, 100 double under
WOD: 4 rounds of
15 front squats @ 115/65#
10 pull ups (overhand grip)
5 box jumps @ 30" 

Friday 20141017

Warm up: 400m run,  20 bench press @ 75% bodyweight,
20 GHDs
WOD: 10min AMRAP
25m sprint
10 push ups
25m sprint
10 sit ups

Thursday 20141016

Warm up: 500m row,  50 spiderman push ups,
50 sprinter toe touches
WOD: 4 rounds of
50 double unders
10 ring dips
5 SDHP @ 135/95#

Wednesday 20141015

Warm up: 800m,  50 push ups,  50 sit ups
WOD: EMOTM Ascending reps
Squat thrusters @  95/45#
burpee bar hops

start with 1 ea, and increase 1 rep every minute
until you can't complete all reps in one minute.
10 round minimum

Tuesday 20141014

Warm up: 400m run,  50 push ups,  50 sit ups
WOD: 2K Row for time

Friday 20141010

Warm up: 50 push ups,  50 sit ups, 800m run
WOD: 10 rounds of
3 Bench press  @ 50% bodyweight
5 Deadlifts @ bodyweight
7 T2B

Thursday 20141009

Warm up: 400m run,  30 ghd s, 20 burpees,
100 jumpropes
WOD: 10 down to 1
C2B pull ups
Snatches @ 50% bodyweight

Wednesday 20141008

Warm up: 500m row,  50 push ups,  50 sit ups
WOD: 5K

Tuesday 20141007

Warm up: 500m row,  400m run, 30 sit ups, 20 push ups,
10 pull ups
WOD: 5 rounds of
10 k2e
5 overhead squats @ 115/75#

Friday 20141003

Warm up: 500m row, 400m run,  30 push ups,
20 GHDs,  10 burpees
WOD: "Double Vision"
*10 wallball double shots @ 20/12#
15 double crunch sit ups
20 Double unders

*start like a regular wallball, squat, thrust up and push medball
up to target. Then do an airsquat while the medball is in the ai

Thursday 20141002

Warm up: 500m row, 40 sit ups, 30 push ups, 20 GHDs, 10 burpees
WOD: 3 rounds of
10 push press @ 135/95#
10 kb swings @ 53/35#
10 spiderman push ups(5ea)
400m run

Wednesday 20141001

Warm up: 50 SDHP W/ 35# Bar, 400m run,
30 push ups,  20 GHDs, 10 burpees
WOD: 10min AMRAP
150m row
10 deadlifts @ 185/135#
5 C2B pulls