Thursday 20130131

Warm up: basic (row)
WOD: 2 rounds of :
200m run
25 push ups
200m run
25 abmat sit ups
200m run
25 air squats
200m run
25 burpees (c2f, hop, and clap)

Wednesday 20130130

Warm up: Basic (run)
Stretch: hamstrings, quads, and triceps
WOD: 21-15-9
-ring dips
-25m overhead barbell carry @ 135#m/85#f
with 21-15-9 deadlifts at the end of 25m.
**there is a 10 deadlift foul everytime the bar touches the ground(you drop it to rest) during the
overhead carry.

Tuesday 20130129

Warm up: Basic (run)
Stretch: Everything
WOD: One round for time:
800m Row (7)
70 spider-man push ups (1 for 1)
60 k2e
50 KB Swings @ 53#
40 romanian deadlifts @ 95#
30 GHD/ Abmat sit ups
20 squat thrusters @ 95#

Monday 20130128

Warm up: basic (run)
Stretch: shoulders
WOD: 4 rounds of:
30 double unders
20 sit up to push ups
10 push press @ 135#

Friday 20130125

Warm up: Basic (jumprope)
Stretch: legs and core
WOD: 5 rounds of:
400m run
20 burpee box jumps @ 30"

Thursday 20130124

Warm up: Basic (row)
Stretch: hamstrings, quads, shoulders
WOD: "FRAN" 21-15-9
-squat thrusters @ 95#
-pull ups

Wednesday 20130123

Warm up: Basic (run)
Stretch: shoulders and back
WOD: 4 rounds of
15 SDHP @ 135#
50 double unders
30 handstand chest touches(1 for 1)