Tuesday 20120710

Warm up: Basic
WOD: 3rounds of
800m run
15 KB squat/ swings 53#
50 Double unders

Monday 20120709

Warm up: Basic
Skill/Strength: Gunz a go-go (10 each-  static dumbbell curls, hammer dumbbell curls, straight barbell curls) pick weights that allow you to do 8 good reps with last 2 being tough.
WOD: 5 rounds of:
5 ring dips
10 overhand grip pull ups
10 push ups with l/r dumbell row (m-25#/f-15#)
5 box jumps (m- 30"/f-24")

Friday 20120706

Warm Up: Basic (jumprope) Stretch your hamstrings!!
Skill/Strength: sprints 10 x 100yard dash, walk back to startline
and try to stay consistant with your time.
WOD: 4 Min AMRAP
start with 1 push up then 1 deadlift @ 205
increasing  1 rep each set 2,2 3,3 etc.

Thursday 20120705

Warm up: Basic (run)
skill/strength:  overhead squat  (3x10) increase weight each set i.e. 75#,95#115#
WOD: 15 min AMRAP
10 wall ball shots 20#
20 sprinter sit ups (1 per)
5 standing long jumps 5ft

Wednesday 20120704

HAPPY INDEPENDENCE DAY!!
Warm Up: Basic (run)
WOD:Freedom is not free
200 fwd jump rope
100 backward jumpropes
65 double unders
= 365 days in country
150 wall ball shots 20#
= the temps in Iraq
90 pull ups
= days pre-mob or de-mob
47 box jumps 24"
= type of aircraft we fly and work on
24 bench press @ 135#
= hours we are working a day  (our pay per hour sucks)
18 tire flip burpees
= age of the youngest soldiers fighting
7 deadlifts 225#
= the number of friends we carry in our memories from last deployment
1 mile run
= The most important number! Take care of #1, so you can take care of others
    and return to your family and friends.

Tuesday 20120703

Warm up: Basic (jumprope)
WOD: 3 rounds of
30 abmat sit ups
30 weighted crunchies 35#
30 kb swings 35#
200m run

Monday 20120702

Warm Up: Basic (jumprope)
WOD: 4 rounds of
20 Floor Sweepers  135# (10 each side)
10 Hang Cleans 135#
400m run