Thursday 20130829

Warm up: Basic (run)
Stretch: legs
WOD: 4 rounds of:
21 weighted lunges @ 45/30# db l+r=1
15 deadlifts @ 185#/125#
9 handstand push ups

Wednesday 20130828

Warm up: Basic (run)

WOD:
40- push up jacks
      rockey sit ups
      400 m run
30- pull ups
      GHD sit ups
      box jump 30 inch
20- KB swings @ 53lbs
      Burpees
      200 m sprint
10- handstand push ups
      hang cleans @ 135 lbs.
      front squats @ 165 lbs.
     
    

Tuesday 20130827

WOD 10 down to 1
Squat thruster w/2 - 45lbs dumbbell
Sumo deadlift high pull @ 115lbs

Monday 20130826

Warm Up: Basic (run)

Skill: 10 Turkish get up @ 44lbs (5 on EA. arm)

WOD: 10 AMRAP
10 Burpee pull ups
10 Doubleunders
10 Double crunch sit ups

Friday 20130823

Warm up: Basic (row)

Stretch: core

WOD: 3 rounds of:

20 GHD sit ups

20 spider-man push ups

20 T2B

20 sprinter sit ups

Thursday 20130822

Warm up: basic (run)
Stretch: chest and back
WOD: 21-15-9
Bench press @ bodyweight
Deadlift @ 1.5 bodyweight

Wednesday 20130821

Warm up basic
Stretch: legs
Strength: front squats 2-2-2-2-2
WOD: 150 wallball shots for time