Friday 20131129

Warm up: basic (jumprope)
WOD: TABATA
L push ups
sit ups
Kb squats @ 35#/20#(f)

Thursday 20131128

HAPPY THANKSGIVING

Warm up: basic ( run)
WOD: 21-15-9
Overhead lunges @ 95#/55# (f)
   (L+R=1)
Handstand push ups

Wednesday 20131127

Warm up: basic (jumprope)
WOD: 15min AMRAP
10 dumbbell push up rows (l+r=1)
20 ghd sit ups

Tuesday 20131126

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

Monday 20131125

Warm up: basic ( run)
WOD:  30-20-10
Kb swings @ 53#/35#
Squat thrusters @ 95#/55#

Friday 20131122

Warm up: basic ( run)
WOD: pyramids
50 single leg push ups(25 l, 25 r)
40 mountain climbers (l+r=1)
30 crunchies ( legs on a bench)
20 sprinter toe touches (l+ r= 1)
10 overhead squats @ 135#/105#
20 oblique crossovers(20l, 20r)
30 double crunch sit ups
40 in and outs
50 knee raises from dip position

Thursday 20131121

Warm up: basic (run)
WOD: 21-15-9
Push press @ 95#/65#(f)
Spiderman push ups(l+r=1)
*Row 500m