20160107

THROWBACK THURSDAY!!!!!! Spend this day to catch up on WODs you missed earlier this week or do past WODs to try and do better.

20160106

Warm up: 400 meter run, 20 Romanian deadlifts (95/75lbs), 10 Toes to Bars
  WOD 1: 3 Rounds
                500 meter row
                  25 GHDs (or abmat sit ups)
                  25 hip extensions (or supermans)
     REST: 5 minutes THEN
  WOD 2: 15 minute AMRAP
                  5 dumbbell up right rows (L+R=1)
                10 meter dumbbell overhead walk
                  5 dumbbell squat thrusters
                10 meter dumbbell overhead walk
 NOTES: spend time prior to WOD 2 to find a good weight to do for the Dumbbells 

20160104

Warm up: 100 jump rope, 25 air squats, 25 push ups, 25 over/unders
       Skill: 3-3-3 overhead squats with a 5 second pause at the bottom
                 3-3-3 front squats with a 5 second pause at the bottom
     WOD: Hero WOD "BAZ"
                 30min AMRAP
                  30 double unders
                    8 squat cleans (155/110lbs)
                  11 hand release push ups
 


*Scaled: 60 single jump ropes AND 30 bar hops
               Perform a power clean then a front squat
               Use your knees to help lift you up if needed

Tuesday 20151208

Warm up: 400 meter run, 30 air squats, 20meter lunges, 10 static pull ups
     WOD: 15 min. AMRAP
                 250 meter row
                   10 burpees 

Thursday 20151203

Warm up: Do what ever feel necessary for the skill
       Skill: Spend 10 minutes to find your 1 rep max bench press
     WOD: 5K run OR row for time

Wendsday 20151202

Warm up: stretch shoulders, hips and legs
     WOD: 10 rounds
                  5 snatches (135/95lbs)
                35 double unders

Tuesday 20151201

Warm up: 500 meter row
     WOD: 20 minute AMRAP
                400 meter run
                 10 front squats (135/95lbs)
                 20 abmat sit ups