Friday 20121130

Warm up: Basic (run)
Stretch:
Skill/Strength:15 ghd medball toss @ 20#
  WOD: complete for time:
100 single jumpropes
 30 sprinter sit ups (1 for 1)
100 alternating single leg jumpropes (1 for 1)
 30 double crunch sit ups
100 backwards single jumpropes
 30 sprinter sit ups (1 for 1)
100 double unders

Thursday 20121129

Warm up: Basic (run)
Stretch: lower back
Skill/Strength: turkish get up 10 eachside @ 35#
WOD: 20 min AMRAP
10 burpees
10 SDHP @ 95#
10 box jumps @ 24"

Wednesday 20121128

Warm up: Basic (run)
Stretch: Hamstrings, hip flexors,and lower back
WOD: 4 rounds of:
*10 Deadlifts @ 205#
20 Wallball shots @ 20#

*ride weights down on first round,
if you need to drop during last three rounds
just make sure you get full extention with
shoulders back

Tuesday 20121127

Warm up: Basic (run)
Stretch: shoulders
Skill/Strength:
WOD:10-9-8-7-6-5-4-3-2-1
push press @ 115#
pull ups

Monday 20121126

Warm up: basic (jumprope)
Stretch: legs
Skill/strength:50 box jumps @ 30"
WOD: complete for time:
Sprint 1 mile
50 crunches
Sprint (run) 1 mile

Friday 20121123

Warm up: Basic (jumprope)
Stretch: Everything
Skill: 5 minutes of plank
WOD: 3 rounds of
30 push ups
30 sit ups
800m

Thursday 20121122

HAPPY THANKSGIVING !!