Monday 20120820

Warm Up: basic (run)
WOD:  Complete one round for time:
-sprint 100yrds
45 double unders
-run 100 yrds
30 K2E
-run 100 yrds
15 push press @135#m/85#f

Friday 20120817

Warm Up: basic (run)
Skill/Strength: pull ups - 1 pull up on the minute, every minute increasing by 1 ever minute
your reps stop when you can't complete the number of pull ups in that minute time frame.
WOD: 4 min AMRAP
5 sit ups to push ups
5 KB swings 53#m/35#f

Thursday 20120816

Warm up: Basic (jumprope)
WOD: 3 rounds of:
400m run
30 - Squat thrusters @75#

Wednesday 20120815

Warm up: basic(run)
WOD: 40-30-20-10
med-ball push ups (one hand on ball, down and up, that's 1, switch hands and repeat)
sprinter sit ups (1 for 1)

Tuesday 20120814

Warm Up: basic (run)
WOD: 10 min AMRAP
20 wallball shots 20#
20 double unders

Monday 20120813

Warm Up: Basic(run)
Skill/Strength: Hanging Clean 1-1-1-1-1
WOD: 5 rounds of
20 diamomd mule kick push ups 20"
10 c2b pull ups
5ea  single arm dumbbell snatch 40#

Friday 20120810

Warm Up: basic (row 500m)
WOD: 15 MIN AMRAP:
10 SDHP 95#
15 Burpee Pull ups (c2f)