Friday 20121228

Warm up: basic (run)
Stretch: legs and shoulders
Skill/Strength: Bench 1-1-1-1-1
WOD: 3 rounds of:
20 KB swings @ 53#
20 pull ups
20 wallball shoots @ 20/14#

Thursday 20121227

Warm up: basic (row)
Stretch: legs
WOD: 4 rounds of:
25m walking lunges w/ 45# plate overhead
20 single leg push ups (10 ea, alternating one leg suspended in air  above other heel)
25m sprint
25 double unders
25m sprint

Wednesday 20121226

Warm up: basic (jumprope)
Stretch: back and abs (core)
WOD: 10 min AMRAP:
10 dumbbell push up rows @ 25#
(push up with a left and right row= 1)
10 GHD/ abmat sit ups
10 floor sweepers (only do knees to the center) @135#

Tuesday 20121225

MERRY CHRISTMAS
          TO ALL

Monday 20121224

Warm up: basic( jumprope)
Stretch: everything
Skill/Strength:
WOD: complete once:
12- hundred meters rowing (1)
11- shooters shooting (wallball @ 20#)
10- toes2bars
9- pressers pushing (125#)
8- box a jumping (30")
7- burpee pullups
6- bench presses (135#)
5- Re- ing dips
4- hundred meter run
3-deadlifts (215#)
2-handstand push ups (parallettes)
And a tire flip in the middle of the street (300#)

MERRY CHRISTMAS EVERYONE!

Friday 20101221

warm up: basic  ( row 800m)
stretch:
Skill/strength:
WOD: 3 rounds of
30 kb swings @ 53#
15 front squats @ 155#

Thursday 20121220

Warm up: basic (run)
Stretch: legs
Skill/Strength : 50 hurdle jumps (bar hops)
WOD: (5) -  3minute rounds
1 minue at each station with a 1 minute rest of :

row for max calorie burn (set @7)
max burpee box jumps @ 24"
max double unders  (reg jump ropes for those who can not do  DUs fluently)

*add all reps plus calories for each round