Thursday 20150430

Warm up: 500m row, 25 GHDs, 25 K2E
WOD: complete for time
800m run
80 Oblique crossovers (40 ea,divide as necessary)
40 sprinter toe touches (l+r=1)
400m run
400m run backwards
40 sprinter toe touches (l+r=1)
80 Oblique crossovers (40 ea)
800m run backwards

Wednesday 20150429

Warm up: 500m,  20 sit-up-to-push-ups
WOD: 20MIN AMRAP
5 Deadlifts @75% bodyweight
4 Cleans
3 Clean then Press
2 Clean then Squat
1 Clean then Squat thrusters

Tuesday 20150428

Warm up: 400m run,  20 C2F push ups,  20 abmats
WOD: 10min AMRAP
5 C2B (close underhand grip) pull-ups
5 Ring dips
10 GHDs

Monday 20150427

Warm up: 400m run,  20 push ups, 20 over/unders
WOD: 5 rounds of
10 Push Press @ 95/45#
10 Burpees

Friday 20150424

Warm up: basic
WOD: COMPLETE FOR TIME
400m run
100 jumpropes
400m run
100 push ups
400m run
100 sit ups
400m run
100 air squats

Thursday 20150423

Warm up: 500m row,  25 push ups,  25 GHDs
Skill: 10 Muscle ups
WOD: "Donny"
21-15-9-9-15-21
Deadlifts @ 225/135#
Burpees

U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.

Wednesday 20150422

Warm up: 400m run, 20 chest touches, 20 air squats

WOD: "Mary" 20 min AMRAP

5 Handstand push-ups
10 1-legged squats (alternating)
15 Pull-ups

Tuesday 20150421

Warm up: 400m run,  20 split jump lunges
Skill: 10min to find Deadlift 1 rep max
WOD: 3 rounds of
50 wallball shots
800m row
50m Farmers carry @ 53/35#

Monday 20150420

Warm up: 500m row,  25 GHDs,  25 over/ unders
WOD: 3 Rounds of
50 Double unders
400m run
30 C2F push ups
20 Snatches @ 95/50#
10 overhead squats @ 95/50#

Friday 20150417

Warm up: 400m,  20 sit up to push ups, 100 jumprope
WOD:  YingYang 10min AMRAP

3 KB swings @ 53/35#
6 C2B overhand pull-ups
9 calories on rower

Thursday 20150416

Warm up: 500m row, 25 kb squats @ 53/35#
WOD: 5 rounds of
200m sprint
15 Deadlifts @ 75% bodyweight
*10 C2B burpee, ground to overhead @ 75% bodyweight


* Rep starts by placing hands on barbell at clean/ snatch grip. Kick feet out for burpee as you lower your chest to bar. Contact bar. Maintaining your grip, push up while bringing feet in. And from that deep squat, clean and press weight or snatch weight. Rep finishes with bar overhead. Again,  maintaining original grip. That's one.

Wednesday 20150415

Warm up: 500m row,  25 GHDs,  25 split jump
lunges
WOD: 8 min AMRAP
25m Sprint
15 Air squats
25m Sprint
30 Sprinter toe touches

Tuesday 20150414

Warm up: 500m row,  25 sit up to push ups, 25 handstand
chest touches ( l+r=1)
WOD: complete for time
1600m run
40 push press @ 50% bodyweight (95/45#)
800m run
20 HSPU (sub with push press at 75% bodyweight)(115/65#)
400m run
10 Push jerks @ 100% bodyweight (135/85#)

Monday 20150413

Warm up: 400m run,  20 kb swings @ 35/26#,
10 burpees
WOD: 20min AMRAP
200m Row
15  Hang cleans @ 95/50#
10 Pull ups
5 Hand release burpees

**if you don't have a rower, do 10 SDHP with same bar
as cleans

Friday 20150410

Warm up: 500m row,  25 knees to elbow jump squats,
25 over/unders
WOD:  5 rounds of
50m Bear crawl
200 Double unders
5 Deadlifts @ 315/185#

** scale is 500 singles and 25 squat jumps

Thursday 20150409

Warm up: 500m row,  25 air squats, 25 dumbbell presses @ 25/15#
WOD: "WOOD"
5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24/20″ box
10 Sumo-deadlift high-pull @ 95/65#
10 Thrusters @ 95/65#

Wednesday 20150408

Warm up: 800m run, 20 GHDs
Skill: 1 MIN push up drill,  10 diamonds, 15 wide arm, 25 regular as fast as you can , or
as far as you can in 1 minute.
WOD: 9-15-21
Bench press 115/135/155m  65/85/105f
T2B
Abmat sit ups

Tuesday 20150407

Warm up: 400m run,  20 sit ups-to-push ups, 20
burpees, 20 over/unders
WOD: complete for time
1000m row
50 wallball shots @ 20/12#
25 overhead squats @ 95/55#
12 squat thrusters @ 115/75#
6 snatches @ 135/95#
3 squat cleans @ 155/115#

Monday 20150406

Warm up: 500m row,  25 Burpees
WOD: complete for time
4 rounds of
10 weighted Pull-ups @ 45/25#
15 weighted push ups @ 45/25#
400m run with 45/25# plate

Friday 20150403

WARM UP: 500m row,  25 sit up- to- push ups
WOD: 3 rounds of,  30 seconds on 30 seconds off
Max reps

Double unders
KB swings @ 53/35#
Box jumps @ 24/20"
SDHP @ 95/55#
Burpees


* record total reps per round, try and break 100 per.

Thursday 20150102

Warm up: 500m row, 25 over/unders, 10 burpees
WOD:(D)4 rounds of
C - (3) Deadlifts @ 275/185#
H - 800m run
4 Muscle ups
7 HSPU


if you can't do muscle ups,
Do 8 c2b pull ups and  8 ring dips

Wednesday 20150401

Rest Day

APRIL FOOLS

Warm up: 800m run,  4 x 20 sec chin up hold, 20
Push ups

WOD: complete for time
50 burpee pull ups
25 Clean and press @ 75% bodyweight