Thursday 20150806

Warm up: 400m run,  100 jumprope
WOD 5 rounds of
15 KB Swings @ 53/35#
50m Farmers carry @ 53/35#
20 Double crunch sit ups
400m run

Wednesday 20150805

Warm up: 40 c2f push ups,  20 over/unders, 10 c2b pullups
Skill: 10 Bar muscle ups
WOD: complete for time
600m row
30 GHDs
60 Burpee pull ups
15 HSPU
30 Burpee pull ups

Tuesday 20150804

Warm up: 500m row,  25m overhead walk with pvc ,
25  air squats
WOD: Breaking Benjamin 2.0
5 rounds of
5 Box Jumps @ 30/24"
400m run
10 Push Press @ 135/95#

see Wednesday 20150204

Monday 20150803

Warm up: 100 jumpropes,  50 split jump lunges,  25 air squats
WOD: 3 rounds of
800m run
50 Front squats @ 45/30#

Friday 20150731

Warm up: 400m run,  500m row,  20 sit up to push ups
WOD: " The Hopper" 30 min AMRAP
♡- Boxjumps @ 24/20"
◇- Double crunch sit ups
Spades- Push press @ 95/65#
Clubs- KB swings @ 53/35#

Face cards = 10
Aces= 15

No jokers

Thursday 20150730

Warm up: 400m run,  20 GHDs,  20 push ups
WOD: complete for time
25 calories on the rower
25 HR Burpees
50 Romanian Deadlifts @ 95/80#
50m Kung fu grip carry @ 25#
75 thrusters @ 45/30#
1 mile run

Wednesday 20150729

Warm up: 400m run,  20 sit ups,  20 over/ unders,  20 air squats
WOD: complete for time
1000m row
10 alt. single arm dumbbell snatch squat @ 40/25#
50 GHDs
5 Snatch squats @ 155/95#