Friday 20141031

Warm up: 400m run,  30 abmat sit ups,  20 burpees
WOD: 12 min AMRAP 3 rep increase
3 push press @ 50% body weight
3 Romanian deadlifts @ 50% body weight
3 calories on the rower
6,6,6
9,9,9, and so on

Thursday 20141030

Warm up: 1000m row
WOD: 5 rounds of
5 Power Cleans @ 100% bodyweight
10 box jumps @ 24/20"

Wednesday 20141029

Warm up: 500m row,  25 dumbbell push up rows @ 25/10#,
25 burpees
WOD: YingYang 15min AMRAP
3 ring dips
6 C2B pull ups
9 explosive push ups (6" stack up)

Tuesday 20141028

Warm up: 500m row,  25 push ups, 25 ghd sit ups
WOD: complete for time
800m run
40 wallball shots @ 20/14#
800m run
30 squat thrusters @ 115/75#
800m run
20 bar facing burpees

Friday 20141024

Warm up: 2min AMRAP
burpee pull ups
WOD: CFT
1000m row
50m bear crawl
21 Deadlifts @ 225/155#
50m bear crawl
15 Deadlifts @ 225/155#
50m bear crawl
9 Deadlifts @ 225/155#

Thursday 20141023

Warm up: 500m row,  30 floor sweepers @ 115/85#,
20 back extensions
WOD: 5 rounds of
10 burpees
10 ea single arm dumbbell snatch @ 35/20#
100 double unders

Wednesday 20141022

Warm up: 500m row,  400m run,  30 push ups,  20 GHDs,  10 burpees
WOD: 15min AMRAP
10 sprinter toe touches ( l+r=1)
10 KB swings @ 53/35#
10 K2E