Monday 20140512

Warm up: Basic (jumprope)
Stretch: legs, core, arms
Skill: Bench 2-2-2 (2 rep max)
WOD: 4 rounds of:
Run 400m  and do
    5 rounds of:
10 Double crunch sit ups
10 C2F push ups

Yes, run + 50/50 = 1 round.

Friday 20140509

Warm up:
Stretch: legs
WOD: 3 rounds of:
20 squat thrusters @ 75/45#
20 pistol wallball shots 20/12# (alternating legs)
800m run

Thursday 20140508

Warm up: Basic (run)
Stretch: legs and back
WOD: 7 rounds of
7 Deadlifts @ 225/175#
14 Spiderman push ups (7ea)
7 Pull ups

Parker's sweat angel, notice the HEAVYLIFT.

Wednesday 20140507

Warm up: Basic (row)
Stretch: shoulders and core
WOD: 5 rounds of:
10m walk on hands*
20 double crunch sit ups
10m walk on hands*
20 sprinter sit ups (l+r=1)

* if you can't walk on hands, you can do
30 handstand chest touches.

Tuesday 20140506

Warm up: basic (jump rope)
Stretch: shoulders and legs
WOD: 4 rounds of
20  Single Arm KB Swings @ 53/35# (10ea)
20 Triple Unders
400m Run

If you can't do triple unders, Cameron
Do 40 DU and 20 bar hops
If you can't do double unders
Do 80 singles and 20 bar hops

Monday 20140505

Warm up: Basic (run)
Stretch: shoulders
WOD: complete for time
50 Burpee bar muscle ups

Alternate(Cameron): for those without a stable
bar for muscle ups or struggle with bar muscle ups
(Cameron): 50 rounds of:
1 Burpee
2 C2B pull ups
2 Ring dips

Friday 20140502

Warm up: basic (run)
Stretch: legs and shoulders
WOD: 4 rounds of:
12 Push Press @ 135/95#
25m Overhead Barbell carry @ 135/95#
12 Box Jumps @ 24/20"
25m Overhead Barbell carry @ 135/95#