Thursday 20150430

Warm up: 500m row, 25 GHDs, 25 K2E
WOD: complete for time
800m run
80 Oblique crossovers (40 ea,divide as necessary)
40 sprinter toe touches (l+r=1)
400m run
400m run backwards
40 sprinter toe touches (l+r=1)
80 Oblique crossovers (40 ea)
800m run backwards

Wednesday 20150429

Warm up: 500m,  20 sit-up-to-push-ups
WOD: 20MIN AMRAP
5 Deadlifts @75% bodyweight
4 Cleans
3 Clean then Press
2 Clean then Squat
1 Clean then Squat thrusters

Tuesday 20150428

Warm up: 400m run,  20 C2F push ups,  20 abmats
WOD: 10min AMRAP
5 C2B (close underhand grip) pull-ups
5 Ring dips
10 GHDs

Monday 20150427

Warm up: 400m run,  20 push ups, 20 over/unders
WOD: 5 rounds of
10 Push Press @ 95/45#
10 Burpees

Friday 20150424

Warm up: basic
WOD: COMPLETE FOR TIME
400m run
100 jumpropes
400m run
100 push ups
400m run
100 sit ups
400m run
100 air squats

Thursday 20150423

Warm up: 500m row,  25 push ups,  25 GHDs
Skill: 10 Muscle ups
WOD: "Donny"
21-15-9-9-15-21
Deadlifts @ 225/135#
Burpees

U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.

Wednesday 20150422

Warm up: 400m run, 20 chest touches, 20 air squats

WOD: "Mary" 20 min AMRAP

5 Handstand push-ups
10 1-legged squats (alternating)
15 Pull-ups