Wednesday 20130731

Warm up: basic

Stretch: legs and shoulders

WOD: 2 rounds for time

50 romainian (straight leg) dead lifts @ 95#

30 hang clean to front squat @ 115#

10 push press @ 135#

Tuesday 20130730

5 rds of

10 burpees

20 t2b

30 air squats

40 double crunch sit ups

Monday 20130729

Warm up: basic (row)
Stretch: hamstrings and shoulders
WOD: FRAN
21-15-9
squat thrusters @ 95#
pull ups

Friday 20130726

Warm up: basic (row)
Stretch: chest and shoulders
Skill: 20 L- Sit pull ups
WOD: 15 min AMRAP
4 Bench Press @ body weight + 20#
10 single arm dumbell snatch @ 45#
(5 on each arm alternating)

Thursday 20130725

Warm up: basic (run)
Stretch: calves
Skill: 100 DU for time
WOD: 21-18-15-12-9-6-3
Push Press @ 75#
Box jumps @ 24#

Wednesday 20130724

Warm up: basic (run)

Stretch: hamstrings and shoulder

WOD:
3 rounds for time
30 wallballs @20lbs.
20 K2E
10 deadlifts @225lbs.

 

Monday 20130722

Warm up: basic (run)
Stretch: shoulders and legs
WOD: 12 min AMRAP
7 handstand push ups
4 snatches @ 155/105#
36 double unders