Friday 20120608

Warm up: Basic Skill: WOD: 10-9-8-7-6-5-4-3-2-1 of
Deadlift @ 185lbs.
Shoulder Press @ 95lbs.

Thursday 20120607

Warm Up: Basic (jumprope)
Skill/Strength: row 1000 meters
WOD: 3 rounds of :
30 Sprinter sit ups (l/r=1)
30 T2B
30 Double crunch sit-ups
(wear ankle weights if you got'em)

Wednesday 20120606

Warm up: Basic (run)
WOD: "FAV 5"
50 Russian Twist (l/r=1)
50 Wallball Shots 20/12#
50 KB swings 35/16#
50 Overhead Squat 45/35#
50 Double Unders

Tuesday 20120605

Warm up:Basic

Skill: 1 mile run

WOD: For Time
30 - Burpee/DB Push Row(L/R)/DB Snatch/ Overhead Lunge (L/R)

Monday 20120604

Warm up: Basic (run)
Skill/Strength: Clean 1-1-1 (1 rep max, 3 attempts)
WOD: 8 Min AMRAP:
10 Ring Dips
10 Explosive push ups (onto 2x45# plates)
10 Box jumps 24"

Friday 20120601

Warm up: basic

Skill:

WOD: For time
10 GHD
400M run
10 Reserve Grip Pull ups
400M run
15 GHD
400M run
1 Pull ups
400M run
20 GHD
400M run
20 Reserve Grip Pull ups
400M run

Thrusday 20120531

Warm up:Basic

Skill: 15 ring dips, 10 ring dips with 20lbs ball

WOD: 8 min. AMRAP
1 Deadlift w/135lbs
1 Clean w/135lbs
1 Snatch ( Clean and Press) w/135lbs
10M walk w/135lbs Overhead