Tuesday 20141230

Warm up: 500m row,  50 air squats,  400m run,
40 over unders
WOD: 5 rounds of
20 Romanian deadlifts @ 95/45#
10m Front rack lunges @ 95/45#
10 Overhead squats @ 95/45#
10m Overhead barbell walk @ 95/45#

Monday 20141229

Warm up: 1000m row for time
WOD: 1 upto 10
weighted push ups @ 45/25#
T2B

Thursday 20141225

MERRY CHRISTMAS

Warm up: 500m row, 25 shrugs @ 95#, 25
C2f push ups
WOD: " Grace"
30 Clean and jerks @ 135/95#

A savior is born, and it is by his grace that our
sins may be forgiven. 

Wednesday 20141224

Warm up: 500m row,  50 c2f push ups, 50 sprinter toe touches
WOD: 5 rounds of
200m sprint
5 Front Squats @ 115/85#
1 min rest*

*compare splits for 200m and try to stay consistent

Tuesday 20141223

Warm up: 50 air squats, 25 push ups,  25
Over/unders
WOD: complete for time
15 Calories on the rower
30 GTO @ 135/95#
45 Pull ups
60 Box jumps @ 24/20"
75 wallball shots @ 20/14#
90 Burpees

Monday 20141222

Warm up: 500m row, 40 push ups  30 GHDs, 20 burpees, 100
jumprope
WOD: 4 rounds of
5 Hang cleans @ 135/95#
25m farmers carry/ shoulder carry
              53/35# KB          /        20/12# medball
10 KB Swings @ 53/35#
25m farmers carry/ shoulder carry

Friday 20141219

Warm up: 500m row,  50 c2f push ups,  25
static shoulder press @ 45#
WOD: 10min AMRAP
10 bench press @ 95/45#
5 static pull ups*

*pull ups must be unbroken for reps to count.
if you break , you start over. Use bands as needed.

Thursday 20141218

Warm up: 50 Mountain climbers (l+r=1), 50 air squats,
25 hanging SDHP @ 45#
WOD: complete for time
500m row @ 10 resistance
10 Squat thrusters @ 95/45#
400m row @ 8
8 Squat thrusters
300m row @ 6
6 Squat thrusters
200m row @ 4
4 squat thrusters
100m row @ 2
2 Squat thrusters

Wednesday 20141217

Warm up: 500m row,  25 c2f push ups, 25 k2e
WOD: 4 rounds of
800m run
40 Russian twist @ 35/26#
20 double crunch sit ups
10 burpees w/ 2 push ups

Tuesday 20141216

Warm up: 500m row,  50 air squats
WOD: 12 min AMRAP
10 Front squats @ 95/45#
100 double unders

Monday 20141215

Warm up: 400m run,  30 sit ups,  20 v - ups,  10 burpees
WOD: 20min EMOTM
20 second plank (unbroken)
2 Deadlifts @ 2 × bodyweight

Friday 20141212

Warm up: 500m row,  25 c2f push ups, 25 over/unders
WOD: 3 rounds of
5 HSPU
10 Pull ups
15 Clean and press @ 135/95#

Thursday 20141211

Warm up: basic
WOD: complete for time
1000m Row
75 Double unders
50 GHDs
25 Burpees

Wednesday 20141210

Warm up: 500m row and 100 double unders
WOD: 4 rounds of
15 medball clean / box step overs @ 20# and 24"
15 wallball shots @ 20#
400m run with medball 20#

Tuesday 20141209

Warm up: 500m row, 400m run
WOD: 10m sprint
20 spiderman push ups
10m sprint
20 sprinter toe touches

Monday 20141208

Warm up: 800m run,  40 mountain climbers,
80 double unders, 40 mountain climbers
WOD: Ascending/ descending
10 - 1 Snatch @ 135/85#
1 - 10 Burpees

Friday 20141205

Warm up: 500m row,  400m run, 30 over/ unders,
20 pvc overhead squats. , 10 burpees
WOD: team wod ( I go, you go)
3 , 6 ,9 ,12, 15 of
KB swings @ 53/35#
*10m overhead barbell walk @ 95/55#
Squat thrusters @ 95/55#
*10m overhead barbell walk @ 95/55#

*only once between kb and thrusters

Thursday 20141204

Warm up: 500m row, 400m run, 30 double unders,
20 GHDs/ C2F push ups,  10 burpees
WOD: "Tabata"
Push ups
Sit ups
Air squats

Wednesday 20141203

Warm up: 500m row,  25 push ups,  25m broad jumps,
25 shrugs @ 95#
WOD: complete for time
20 ground to over / burpee bar hop @ 95#
400m run
20 GTO/ BBH @95#
800m run
20 GTO/ BBH @ 95#
400m run

Tuesday 20141202

Warm up: 400m run,  30 GHDs, 20 push ups, 10 burpees
WOD: 8 min AMRAP
5 Bench press @ 75% bodyweight
10 T2B

Monday 20141201

Warm up: 500m row,  25 push ups,  25 sit ups,
25 air squats
WOD: 3 rounds of
400m run
30 SDHP @ 115/75#
20 pull ups
10 squat thrusters @ 115/75#