Thursday 20150611

Warm up: 500m row,  25 push ups, 25 air squats
Skill: 1 mile sprint
WOD: "Grace" under fire
30 pull ups
10 Clean and press @ 135/95#
20 pull ups
20 Clean and press @ 135/95#
10 pull ups
**30 Clean and press @ 135/95#

** "Grace"

Wednesday 20150610

Warm up: 500m row, 25 split jump lunges, 25 over/ unders
WOD: "Hall" 5 rounds for time of:
225-lb. cleans, 3 reps
200-meter sprint
20 kettlebell snatches, 1.5 pood, 10 each arm
Rest 2 minutes

Tuesday 20150609

Warm up: basic (run)
Skill: 800m row for time
WOD: 10 down to 1
T2B
Box jumps @ 30/24"

Monday 20150608

Warm up: basic (jumprope)
WOD: complete for time
1000m row then,
10 rounds of:
10 sit ups
10 push ups
Then,
800m run
50 burpees

Friday 20150605

Warm up: 400m run,  30 push ups,  20 GHDs, 10 burpees
WOD: 5 rounds of 1min max reps in each  station
with a 1 min rest

Abmat sit ups
row for calories
push press @ 75/50#

Thursday 20150604

Warm up: 500m row,  40 abmat sit ups, 30 mountain climbers, 20
Over/unders,  10 burpees
WOD: 5 rounds of
400m run
15 Pull-ups
5 Snatches @ 135/95#

Wednesday 20150603

Warm up: 500m row,  40 diamond push ups, 30
Hang cleans @ 45#, 20 GHDs,  10 burpees
WOD:  

" Elizabeth" 21-15-9

Cleans @ 135/95#
Ring dips