Friday 20150529

Warm up: 400m run, 20 sit up to push ups,  20 air squats
Skill: 3 x 30 sec handstand hold
WOD: 28-21-14-7
Push press @ 95/65#
Box jumps @ 24/18
T2B

Thursday 20150528

Warm up: 500m row,  25 push ups,  25 abmat sit ups,
25 K2E
WOD: complete for time
50 GHD wallball tosses @ 20/12#
.5 mile run (800m)
25m overhead barbell walk @ 135/95#
25 Burpee bar hops
25m overhead barbell walk @ 135/95#

Wednesday 20150527

Warm up: 400m run,  30 push ups,  20 GHDs, 100 jumprope
WOD: 10min AMRAP
30 Double unders
20 calories on the rower

Tuesday 20150526

Warm up: 800m row,  40 sit ups,  20 burpees
Skill: 8 min tabata ( double crunch sit ups and Russian twist)
WOD: 15 EMOTM

3 Squat Cleans
2 Squat Snatches
1 Squat Thruster

*all @ 65-75% bodyweight

Monday 20150525

Warm up: 500m row,  25 Burpees
WOD: "Murph"
1 mile run
100 pull-ups
200 push ups
300 air squats
1 mile run

*all while wearing a 20# vest

Friday 20150522

Warm up: 500m row,  25 GHDs,  25 over/unders
WOD: 15min AMRAP
3 muscle ups *
5 Deadlifts@ 255/185#
50 double unders

* 3 ring dips and 3 c2b pull ups

Thursday 20150521

Warm up: 800m row,  40 abmat sit ups, 40 over/unders,
40 Double unders
WOD: 5 rounds of
400m run
30 KB Swings @ 35/26#
20 Spiderman push ups (10ea)
10 deficit HSPU (6-12")