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#

Thursday 20150618

Warm up: 500m row,  25 GHDs,  25 burpees
WOD: complete for time

50 K2E
50 Floor press @ 115/65#
50 Floor sweepers (center) 115/65#
50 Ring dips
50 Kettlebell swings @ 53/35#

Wednesday 20150617

Warm up: 400m run,  30 push ups,  20 GHDs, 100 jumprope
WOD: 15min AMRAP
15 crab walk
15 lunges
15 burpees
30m sprint
30 Double unders

Tuesday 20150616

Warm up: 500m row, 25 abmat sit ups,  25 over/ unders
WOD: 4 rounds of
400m run
20 snatch grip deadlifts @ 135/85#
40 sprinter toe touches
10 snatches @ 135/85#

Monday 20150615

Warm up: 500m row,  40 hand release push ups, 30 mountain climbers,
20 burpees, 100 jumprope
WOD: 5 rounds of
5 Bench press @ bodyweight
10 SDHP @ 115/65#
15 Wallball shots @ 20/12#

Friday 29150612

Warm up: 500m row, 25 back extensions,
WOD: 6min AMRAP
3 Deadlifts @ 325/185#
9 GHDs

Thursday 20150611

Warm up: 500m row,  25 push ups, 25 air squats
Skill: 1 mile sprint
WOD: "Grace" under fire
30 pull ups
10 Clean and press @ 135/95#
20 pull ups
20 Clean and press @ 135/95#
10 pull ups
**30 Clean and press @ 135/95#

** "Grace"

Wednesday 20150610

Warm up: 500m row, 25 split jump lunges, 25 over/ unders
WOD: "Hall" 5 rounds for time of:
225-lb. cleans, 3 reps
200-meter sprint
20 kettlebell snatches, 1.5 pood, 10 each arm
Rest 2 minutes

Tuesday 20150609

Warm up: basic (run)
Skill: 800m row for time
WOD: 10 down to 1
T2B
Box jumps @ 30/24"

Monday 20150608

Warm up: basic (jumprope)
WOD: complete for time
1000m row then,
10 rounds of:
10 sit ups
10 push ups
Then,
800m run
50 burpees

Friday 20150605

Warm up: 400m run,  30 push ups,  20 GHDs, 10 burpees
WOD: 5 rounds of 1min max reps in each  station
with a 1 min rest

Abmat sit ups
row for calories
push press @ 75/50#

Thursday 20150604

Warm up: 500m row,  40 abmat sit ups, 30 mountain climbers, 20
Over/unders,  10 burpees
WOD: 5 rounds of
400m run
15 Pull-ups
5 Snatches @ 135/95#

Wednesday 20150603

Warm up: 500m row,  40 diamond push ups, 30
Hang cleans @ 45#, 20 GHDs,  10 burpees
WOD:  

" Elizabeth" 21-15-9

Cleans @ 135/95#
Ring dips

Tuesday 20150602

Warm up: 500m row,  40 push ups,  30 air squats, 20
sec × 5 plank w/10sec rest
WOD: 3 rounds of
10 Front squats @ 135/85#
10m alligator walk
10 burpees
10m alligator walk

Monday 20150601

Warm up: 500m row,  25 GHDs,  25 Burpees
WOD: 5 rounds of
10 Bench press @ 75% bodyweight
20 calories on rower