Wednesday 20150930

Warm up : 500m row,  25 mountain  climbers
WOD: 5 rounds of
30sec max rep double  crunch  sit ups
10sec rest
30sec  max rep KB swings @ 53/35#
10sec rest
30sec  wallball shots @ 20/12#
10sec rest

Tuesday 20150929

Warm up: 500m row, 25 split jump lunges
WOD: CFT
5k run

Friday 20150925

Warm up: 500m row,  50 air squats,  25 hand release push ups
WOD: 3 rounds of
400m run
400m run backwards
30 squat thrusters @ 65/30#
15 reverse burpees

Thursday 20150924

Warm up: 800m run, 40 push ups, 20 sit ups
WOD: 3 Rounds of
10 Burpee bar hops
10m Overhead barbell walk @ 155/115#
5 Clean and Jerks @ 155/115#
10m Overhead barbell walk
20m alligator walk

Wednesday 20150923

Warm up: 400m run,  30 over/ unders, 20 burpees, 100
single jumpropes
WOD: 3 rounds of
400m run
50 double unders
20 pull-ups

Tuesday 20150922

Warm up: 500m row,  40 push ups,  30 abmat sit ups,
20 over/unders, 10 strict pull ups
WOD: YingYang 12min AMRAP
9 GHDs
6 KB swings @ 53/35#
3 HSPU

Friday 20150918

Warm up: 500m row,  25 split jump lunges,  25 over/ unders
WOD: 10min AMRAP
10 spiderman push ups (1 for 1)
2 clean and split jerks @ 75% bodyweight