Friday 20130531

Warm up: basic ( row)
Stretch: everything
WOD:
30 snatches @ 95#
20 clean and press @ 135#
10 clean and jerks @ 165#

Thursday 20130530

Warm up: basic ( run )
Stretch: core
WOD: 21-15-9
GHD barbell press @ 55# demo
Bent over Barbell rows @ 95#

Wednesday 20130529

Warm up: basic (jump rope)
Stretch: shoulders
WOD: 3 rounds of
30 pull ups
20 push press @ 115#
10 each single arm snatches @ 45#

Tuesday 20130528

Warm up: basic ( row)
Stretch: legs and core
WOD: complete for time :
Run 1600m
160 air squats
Run 800m
80 air squats
Run 400m
40 air squats

Monday 20130527

Warm up: basic ( run)
Stretch: core and shoulders
WOD: Tabata
8 rounds of 20 seconds on and 10 seconds
rest for max reps.
Russian twist @ 35#
Push ups
Split jump lunges

Friday 20130524

Warm up: basic (run)
Stretch: chest, quads, and hamstrings
WOD: ascending/ descending
1 up to 10 deadlift @ 185#
10 down to 10 bench press @ 135#
1 dl, 10 bench ,2 dl, 9 bench, etc.

Thursday 2010523

Warm up: basic ( row)
Stretch: core, legs, and shoulders
WOD: 3 rounds of:
800m run
20 floor sweepers @ 135#( L + R = 1)
10 handstand push ups