Thursday 20160428

THROWBACK THURSDAY!!!
Go back to 20140618 and try and hit a new PR!

Wednesday 20160427

WOD: 21-18-15-12-9-6-3
           Double unders
           Abmat sit ups
           Deadlifts (185/155lbs)
            

Tuesday 20160426

WOD: 10 min EMOTM
            10 snatches
Notes: use a light weight and focus on form! If 10 reps becomes to difficult go down to 7 then to 5.

Monday 20160425

WOD: 3 rounds
            15 calorie bike or rower( sumo deadlift high pulls if you don't have either)
            10 burpee box jump overs (20/18")
              5 C2B pull ups 

Friday 20160422

WOD: 5 rounds
            10 floor presses (95/65lbs)
            10 floor sweepers 

Thursday 20160421

THROWBACK THURSDAY!!!!
Go back to 20150420 and try to beat your old time

Wednesday 20160420

WODICE WEDNESDAY!
WOD: 21-15-9
           Hang snatches (95/65lbs)
           C2B push ups

Tuesday 20160419

WOD: 4 rounds
            10 HSPUs
            30 abmat sit ups
            20 dumbbell overhead squats (L+R=2)
Notes: use part of your warm up to find a good weight for the bumbbell overhead squats

Tuesday 20160412

warm up: 50 feet shuttle sprints, 30 push ups, 20 GHDs, 100 jump ropes
WOD: 12 minute EMOTM
            Minute 1,4,7,10- 2 HSPUs
            Minute 2,5,8,11- L sit hang for 30 seconds
            Minute 3,6,9,12- 40 DUs

Thursday 20160407

Warm up : 50 DU,  40 abmats,  30 air squats, 20 spiderman push ups
WOD : CFT
800m run
40 Russian twist @ 53/35#
400m walking lunges
400m run backwards
40 Russian twist @ 53/35#
800m run

Wednesday 20160406

Warm up :  500m row,  40 over / unders,  30 squat jumps, 20 pull ups,  10 burpees
WOD :  6 rds of
6 Hang snatches @ 95 / 65#
12 Power snatches  @ 95 / 65#

Tuesday 20160405

warm up: 500 meter row, 40 deep lunges, 30 air squats, 1 minute plank
    WOD: C.F.T.
                50 GHDs
                50 front squats (95/65lbs)
                50 box jumps (24/18")

Monday 20160404

Warm up : 400m run, 30 push ups, 20 burpees,  10 HSPU
WOD : 5 rounds of
21 HR push ups
15 calories row
9 T2B

Friday 20160401

Warm up: 500 meter row, 40 air squats, 30 push ups, 20 over unders
     WOD: 20-18-16-14-12-10
                 Handstand push ups
                 GHD sit ups