Friday 20141128

Warm up: 400m run,  50 mountain climbers,  50
crunchies
WOD: 4 rounds of
10 diamond push ups
10 double crunch sit ups
15 spiderman push ups (l+r=1)
15 sprinter toe touches (l+r=1)
25 c2f push ups
25 abmat butterfly sit ups
50 double unders

Thursday 20141127

HAPPY THANKSGIVING
Enjoy your day.

Wednesday 20141126

Warm up: Row 500m, 25 c2f push ups, 25 split jump lunges (l+r=1)
WOD: CFT
5 Deadlifts @ 185/115#
5 Push Press @ 95/55#
200m Run
10 Deadlifts @ 185/115#
10 Push Press @ 95/55#
400m Run
15 Deadlifts @ 185/115#
15 Push Press @ 95/55#
800m Run
10 Deadlifts @ 185/115#
10 Push Press @ 95/55#
400m Run
5 Deadlifts @ 185/115#
5 Push Press @ 95/55#
200m Run

Tuesday 20141125

Warm up: 400m run,  40 abmat sit ups, 4 × 20 sec handstand
WOD: 5 rounds, 3min each with 1 min rest
(1min ea exercise max reps)
Kb Swings @ 53/35#
Row for distance
Burpee  C2B  pull ups

Monday 20141124

Warm up: 500m row,  25 air squats,  25 push ups
WOD: 15min AMRAP
5 squat thrusters @ 95/45#
10m bear crawl
5 burpees
10m bear crawl backwards

Friday 20141121

Warm up: 400m run, 30 burpees,  20 double crunch sit ups, 100 jumprope
WOD: 6 rounds of
6 box jumps @ 36/27"
9 each, single arm dumbbell snatch @ 40/20#
54 double unders

Thursday 20141120

Warm up: 500m row, 50 push ups, 50 sprinter toe touches
WOD: 15min EMOTM
2 clean and press @ bodyweight
2 HSPU