Thursday 20130228

Warm up: Basic (row)
Stretch: shoulders
WOD: One round for time:
all start from ground @ 115#
3 deadlifts
3 cleans
3 clean and press
3 clean and press and front squat
3 clean and press and squat thruster
3 clean and press, squat thruster and finish with overhead squat

Wednesday 20130227

Warm up: Basic (row)
Stretch: core
WOD:one round of:
25 GHD sit ups
25 Wallball shots @ 20#
25 Double crunch sit ups
25 Double unders
25 Abmat sit ups
25 Burpees

Tuesday 20130226

Warm up: Basic (jumprope)
Stretch: tricep and hip flexors
WOD: 15 min AMRAP
10 SDHP @ 95#
10 ring dips
10 diamond push ups

Monday 20130225

Warm up: basic (run)
Stretch: legs
WOD: 4 rounds of
100 backwards jumprope
10 front squats @ 165#
1 box jump @ 36"

Friday 20130222

Warm up: Basic (row)
Stretch: everything
WOD: complete one round of:
50 overhand pull ups
400m run
30 squat thrusters @ 75#/55#
20 t2b
10 deadlifts @ 205#/165#
20 burpees
30 snatches @ 75#/55#
400m run
50 underhand pull ups

Thursday 20130221

Warm up: Basic (run)
Stretch: legs and core
WOD: 4 rounds of:
50 abmat sit ups
25m walking lunges with 25# plate over head
50 sprinter sit ups (1 for 1)
25m shuffle with 25# plate

Wednesday 20130220

Warm up: basic(run)
Stretch: shoulders
WOD: 50 hang clean and press @ 95#
*there is a 20 double under foul if you put the bar on the ground to rest,
**there is a 10 pull up foul if you don't go unbroken on DU,
*** there is a 5 push up foul if you dont go un broken on pull ups.