Tuesday 20130430

Warm up: basic (row)
Stretch: legs
WOD: 3 rounds of
30 Kb swings @ 35#
30 double unders
30 romanian deadlifts @ 95#

Monday 20130429

Warm up: basic (run)
Stretch: chest ,triceps, and shoulders
WOD: 10-9-8-7-6-5-4-3-2-1
Decline bench @ 80% body weight
Dumbbell  rows @ 20% body weight ( l+ r= 1)
( no push up, just a left / right row)
Ex. 175# body weight = 140# bench/ 35# row

Friday 20130426

Warm up: Basic (run)
Stretch: core
WOD: 12 min AMRAP
5 Burpees
10 K2E
15 box jumps@ 24"

Thursday 20130425

Warm up: basic
Stretch: shoulders, legs, and lower back
WOD: 21-15-9
Overhead squat @ 75#
Kettle bell swings @ 53#

Wednesday 20130424

Warm up: basic (run)
Stretch: shoulders
WOD: Bench max
2-2-2-2-2-2

Tuesday 20130423

Warm up: basic (jumprope)
Stretch: everything
WOD: 4 rounds of
50 abmat sit ups
50 double unders
800m run

Monday 20130422

Warm up: Basic (run)

Stretch: shoulders

WOD:
 1000m row
25 push press @ 95#
 20 pull ups
15 push press @ 95#
 10 toe to bar
5 push press @ 95#