Wednesday 20120530

Warm up: Basic (Jumprope)
WOD: Row 800m
100 sprinter sit ups
Run 400m
50 ab mat sit ups
Run 200m
25 c2f push ups

Tuesday 20120529

Warm up: basic (run)
WOD: 15 min AMRAP
7 pull ups
11 squat thrusters 95#m/55#f
12 Abmat sit ups

Monday 20120528

Warm up: basic (jump rope)
Skill/Strength: deadlift drill 75# with band 10sec max rep 1 min rest 3 rounds
WOD: 4 rounds of
400m run
20 mule kick push ups onto a 20" target (chair, box, etc)

Friday 20120525

Warm Up: basic (run)
Skill/strength: 30 bodyweight flat bench press
WOD: 4 rounds of
100 heavy (weighted) jumpropes
10 tire flips or (10 cleans @ 185#)
10 weighted pull ups 25#

Thursday 20120524

Warm up: basic (run)
skill/strength: 50 abmat sit up
WOD: 3 rounds of
20 wall ball twist 20# (1for1)
20 sprinter k2e sit ups (1for1)
20 single arm kettle ball swings 35# (1for1)
20 spiderman push ups (1for1)
20 reverse burpee

Wednesday 20120523

Warm up: Basic (jumprope)
WOD: 1 round for time:
20 clean and press 95#(ground reset)
run 200m
20 hang cleans 95#
run 400m
20 romanian deadlifts 95#
run 800m

Tuesday 20120522

Warm up: Basic
WOD: 3 rounds of
20 push up jacks
30 jumping jack squats (stay in a quarter squat)