Friday 20130329

Warm up: basic

Stretch: shoulders

WOD: 2 rounds of:
20 underhand grip pull ups
10 bench press at body weight
20 overhand pull ups
10 bench press at body weight

Thursday 20130328

Warm up: basic (jumprope)

Stretch: legs

WOD:
30 abmat sit ups
30 push ups
200m run
20 double crunch sit ups
20 pull ups
400m run
10 sprinter toe touches (l+r=1)
10 handstand push ups
800m run

Wednesday 20130327

Warm up: Basic (run)

Stretch: arms, shoulders, and back

WOD: 20 min AMRAP
5 Ring Dips
10 T2B
5  Thrusters @ 115#
10 SDHP @ 115#

Tuesday 20130326

Warm up: basic (row)

Stretch: hamstrings and lower back

WOD: 5 rounds of:
10 burpees
25 double unders
15 wallball shots @ 20#
5 deadlifts @ 185#

Monday 20130325

Warm up: Basic (jumprope)

Skill/Strength: none

WOD: 1 round of:
400m run
75# shoulder to overhead 35 reps
400m run
95# shoulder to overhead 25 reps
400m run
115# shoulder to overhead 15 reps
400m run
135# shoulder to overhead 5 reps

Friday 20130322

Warm up: basic run

Skill: snatch 1-1-1-1-1 

WOD: 3 Rounds
200m Run
15 Box Jumps (Step off box)
15 Kettlebell Swings(53/35)
15 Burpees

Thursday 20130321

Warm Up: Basic (Row)

Skill: Handstand Push Up 

WOD:
3 min. Amrap
10 GHD
10 Pull Ups
10 Wall Balls (20/15)
Rest 2 min.
4 min. Amrap
Same as above
Rest 2 min
5 min. Amrap
Same as above