Tuesday 20140701

Warm Up: Basic (row)

Stretch: Shoulders, ABS and Legs

WOD: 10 Rounds

10 ABMAT Sit Ups
5 Squat Thruster 95lbs. (M)/55lbs.(F)

*Note*
If need to scale down the max you can scale down to is 75lbs.(M)/35lbs. (F)

Monday 20140630

Warm Up: Basic

Stretch: everything

WOD: 5 Rounds

20 Double Unders
400 Meter run

Friday 20140627

Warm up: basic (row)
Stretch: shoulders
WOD: 21-15-9
Sit ups
Handstand push ups
*25m alligator walk after each set

Thursday 20140626

Warm up: basic ( row)
Stretch: legs
WOD: 2 rds for time of
800m run, backwards
25 overhead squats @ 95/45#

Wednesday 20140625

Warm up: basic (jumprope)
Stretch: legs/shoulders
Skill: 10 Turkish get ups @ 35/26# on each side
WOD: 20min AMRAP
20 Double Unders
10 Thrusters @ 95/55#
5 Box jumps @ 36/30"

Tuesday 20140624

Warm up: Basic (row)
Stretch: hamstrings/shoulders
WOD: 15 Min EMOTM
1 Dead Lift , hold for 2-3sec
1 Hang clean, hold for 2-3 sec
1 Press, hold for 2-3 sec

@ 135/95#, this is one lift broken up into 3. So do not reset until
you do all three movements.

Monday 20140623

Warm up: basic (run)
Stretch: triceps and quads
WOD: 5 rounds of:
10ea pistols (one leg squats)
10 ring dips