Wednesday 20150525

Warm Up: 500 meter row, 400 meter run, 10 sit-ups to push ups
      WOD: 20 minute AMRAP
                  *5wall ball squats (20/14lbs)
                  10 weighted V-ups with med.ball (20/14lbs)
                  15 med.ball push ups
          * wall ball squats is when you throw the wall ball high in the air and perform an air squat before it comes back down

Tuesday 20160524

WOD: 4 Rounds
           10 thrusters (75/55lbs)
           25 meter overhead carry
           10 Romanian deadlifts
           25 meter overhead carry
           10 calorie row 

Thursday 20160519

THROWBACK THURSDAY!!!!! Great time to catch up with workouts from earlier this week or to go back to a past WOD and beat your old time 

Wednesday 20160517

WOD: C.F.T.
           400 meter run
             10 power cleans (60% max)
           400 m. Run
               7 cleans (70%)
           400 m. Run
               5 cleans (80%)
           400 m run
               3 cleans (90%)

Tuesday 20160517

WOD 1
   10 min EMOTM
        2 squat snatches ( build up to a heavyweight)
   REST 5 minutes THEN...
    C.F.T.
    1,000 meter row
       100 abmat sit ups
        10  overhead squats ( use the same weight as the first WOD)
       500 meter row
         50 abmat sit ups
           5 overhead squats 

Tuesday 20160503

Warm up : 50 air squats  (2 seconds at the bottom ), 25 abmat sit ups
WOD : 21-15-9
Thrusters @ 95/50#
HR Burpee bar hops

Monday 20160502

Warm up :  500m row,  25 push ups, 25 sit ups (army),
WOD : 3 rds of
30 GHDs
10 Ring Muscle ups
5 HSPUs

*use an abmat if you don't have a GHD, 15 pull ups and 15 ring dips if you can't do MUs