Wednesday 20150909

Warm up: 50 double unders,  40 push ups,  30 double unders, 20
Push ups,  10 SDHP @ 75% bodyweight
WOD: 10min AMRAP
150m row
5 Pull-ups (overhand)
5 ring dips

Tuesday 20150908

Warm up: 400m run, 20 static press @ 75#, 20 air squats
WOD: 4rounds of
23 wallball shots @ 20/12#
 7  Turkish get ups (ea arm) @ 35/18#

 

Monday 20150907

HAPPY LABOR DAY

Warm up: 400m run,  30 push ups,  20 K2E,  100 jumprope
WOD: 5 rounds of
30 abmat sit ups
10 burpees
50 double unders

Thursday 20150806

Warm up: 400m run,  100 jumprope
WOD 5 rounds of
15 KB Swings @ 53/35#
50m Farmers carry @ 53/35#
20 Double crunch sit ups
400m run

Wednesday 20150805

Warm up: 40 c2f push ups,  20 over/unders, 10 c2b pullups
Skill: 10 Bar muscle ups
WOD: complete for time
600m row
30 GHDs
60 Burpee pull ups
15 HSPU
30 Burpee pull ups

Tuesday 20150804

Warm up: 500m row,  25m overhead walk with pvc ,
25  air squats
WOD: Breaking Benjamin 2.0
5 rounds of
5 Box Jumps @ 30/24"
400m run
10 Push Press @ 135/95#

see Wednesday 20150204

Monday 20150803

Warm up: 100 jumpropes,  50 split jump lunges,  25 air squats
WOD: 3 rounds of
800m run
50 Front squats @ 45/30#