Wednesday 20150708

Warm up: 500m row,  25m samson stretch, 25 over/ unders
WOD: 15min AMRAP
 Triple Nickel
5 Romanian Deadlifts
5 Squat thrusters
5 Overhead squats

male 95# female 50#

Tuesday 20150707

Warm up: 500m row,  25 abmat sit ups,  25 air squats

WOD: complete for time
800m run
40 Double unders
20 GHDs
40 wallball shots @ 20/12#
800m run

Monday 20150706

Warm up: 400m run,  30 push ups,  30 sit ups, 30 air squats

WOD: 3 rounds of
15 Burpee pull ups
10 Front squats @ 115/65#
5 Back squats @ 225/135#

Friday 20150703

Warm up: 400m run,  30 push ups, 20 air squats,  10
C2B pull ups
Skill: Bench press max 2-2-2
WOD: 15min AMRAP
5 Hang cleans @ 135/75#
10 HSPU
15 T2B

Thursday 20150702

Warm up: 500m row,  20 box jumps @ 24", 10 static pull
ups
WOD: 5 rounds of
400m run
20 Burpee bar hops
5 Snatches @ 75% body weight

Wednesday 20150701

Warm up: 500m row,  25 over/unders, 50 abmat sit ups,
25 air squats
WOD: 12-10-8-6-4-2
Squat thrusters @ 95/50#
*Muscle ups


*c2b/ ring dips for scale

Tuesday 20150630

Warm up: 400m run,  400m row,  40 over/unders,
40 air squats
WOD: 21-15-9
Deadlift @ 150% body weight
Overhead squats @ 50% body weight