Friday 20150529

Warm up: 400m run, 20 sit up to push ups,  20 air squats
Skill: 3 x 30 sec handstand hold
WOD: 28-21-14-7
Push press @ 95/65#
Box jumps @ 24/18
T2B

Thursday 20150528

Warm up: 500m row,  25 push ups,  25 abmat sit ups,
25 K2E
WOD: complete for time
50 GHD wallball tosses @ 20/12#
.5 mile run (800m)
25m overhead barbell walk @ 135/95#
25 Burpee bar hops
25m overhead barbell walk @ 135/95#

Wednesday 20150527

Warm up: 400m run,  30 push ups,  20 GHDs, 100 jumprope
WOD: 10min AMRAP
30 Double unders
20 calories on the rower

Tuesday 20150526

Warm up: 800m row,  40 sit ups,  20 burpees
Skill: 8 min tabata ( double crunch sit ups and Russian twist)
WOD: 15 EMOTM

3 Squat Cleans
2 Squat Snatches
1 Squat Thruster

*all @ 65-75% bodyweight

Monday 20150525

Warm up: 500m row,  25 Burpees
WOD: "Murph"
1 mile run
100 pull-ups
200 push ups
300 air squats
1 mile run

*all while wearing a 20# vest

Friday 20150522

Warm up: 500m row,  25 GHDs,  25 over/unders
WOD: 15min AMRAP
3 muscle ups *
5 Deadlifts@ 255/185#
50 double unders

* 3 ring dips and 3 c2b pull ups

Thursday 20150521

Warm up: 800m row,  40 abmat sit ups, 40 over/unders,
40 Double unders
WOD: 5 rounds of
400m run
30 KB Swings @ 35/26#
20 Spiderman push ups (10ea)
10 deficit HSPU (6-12")

Wednesday 20150520

Warm up: 400m run,  20 push ups,  20 abmat sit ups
WOD: 12min AMRAP
9 burpees
6 pull ups
3 Hang cleans @ 135/95#

Monday 20150518

Warm up: 500m run, 50 air squats, 25 Frog leaps
WOD: 5 rounds of
200m run
10 box jumps @ 30/24"
15 overhead squats @ 75/55#

Thursday 20150514

Warm up: 400m run,  20 sit up to push ups,
20 over/ unders
WOD: 10 DOWN TO 1
Front Squats @ 95/65#
Push press @ 95/65#

Wednesday 20150513

Warm up: 500m row,  5 rounds of 10 Hand release push ups,
10 straight leg deadlifts @ 95/65#, 10 abmat sit ups
WOD: "Green Mile"
Run 1 mile and EMOTM do 5 Hand release burpees.
Move fast to make up as much ground as possible between
burpees.

Tuesday 20150512

Warm up: 400m run,  30 air squats,  20 GHDs,
10 burpees
WOD: 3 rounds of
30 wallball shots @ 20/12#
20 T2B
10 Box jump overs @ 24/18"

Monday 20150511

Warm up: 500m row,  50 over/unders
WOD: 15min AMRAP
10 snatches @ 95/65#
5 overhead squats @ 95/65#

Friday 20150508

Warm up: 1000m row,  10 C2B Pull ups,  10 K2E,
10 T2B
WOD: 15min AMRAP
5 Single arm KB swings (ea arm)@ 44/26#
10 KB swings @ 44/26#
10 Burpees

Thursday 20150507

Warm up: 500m row,  10 Curtis P's
WOD: complete for time
400m run
25m front rack walking lunges @ 45/30#
800m run
25m front rack walking lunges @ 95/80#
1600m run

Wednesday 20150506

Warm up: 500m row, 5 rounds of 10 air squats 2 Burpees
WOD: "FRAN"
21-15-9
Squat thrusters @ 95/65#
Pull ups

Tuesday 20150505

Warm up: 500m row, 400m run, 100 jumprope
WOD: 4 rounds of
25 Sit ups
25m Overhead barbell walk @ 135/95#
25 Push ups
25m Hang carry @ 135/95#

Monday 20150504

Warm up: 100 jumpropes, 50 air squats, 20 burpees
WOD: complete for time
40 Boxjumps @ 30/24"
100 double unders
30 Boxjumps
100 double unders
20 Boxjumps
100 double unders
10 Boxjumps
100 double unders

Friday 20150501

Warm up: 500m row, 400m run, 30 push ups, 20 GHDs,
10 burpees
WOD: 10 min EMOTM
100 yrd Dash
1 Snatch Squat @ 80% bodyweight