Monday 20150629

Warm up: 400m run,  20 GHDs,  20 split jump lunges,  100 jumprope
WOD: 5 rounds of
40 sprinter toe touches
30 box jumps @ 24/20"
20 Russian twist @ 35/26#
10 Front rack lunges @ 95/65#


One for One
L=1, R=2

Friday 20150626

Warm up: 400m run,  40 push ups,  20 air squats,  100
single jumprope
WOD: "GHOST"  6 rounds of
1 min row for calories
1 min burpees
1 min Double unders
1 min rest

All are max reps

Thursday 20150625

Warm up: 500m row,  10 push press @50% bodyweight,
10 burpees
WOD: 10min Ascending AMRAP
Hand release push ups
C2B pull-ups

Wednesday 20150624

Warm up: 500m row,  25 air squats , 25 hand release
push ups
WOD: 3 rounds of
800m run
30 wallball shots @ 20/12#
100 double unders

Tuesday 20150623

Warm up: 500m row,  25 push ups,  25 abmat sit ups,
25 over/unders
WOD: complete for time
50 GHDs
15 Snatches @ 135/85#
25m overhead barbell walk @ 135/85#
25 Burpee bar hops
25m overhead barbell walk @ 135/85#
15 Snatches @ 135/85#

Monday 20150622

Warm up: 500m row,  40 abmat sit ups,  30 push ups,
20 t2b, 10 burpees
WOD: 6 rounds of
50 double unders
10 pull ups
5 HSPU

Friday 20150619

Warm up: 400m run,  20 push ups,  20 abmat sit ups, 20 air squats
Skill: 10 Bar muscle ups
WOD: Complete for time:
1000m row, then
5 rounds of:
50m Farmers carry @ 53/35#
10 Front squats @ 155/105#