Thursday 20120719

Warm up: Basic (jumprope)
WOD: "Jack-n-the-Box"
400m run
400m backwards
10 sets of 1deadlift, 1 clean, and 1 clean and press @ 75#m/45#f
50 mountain climbers 1per
10 sets of 1deadlift, 1 clean, and 1 clean and press @ 75#m/45#f
400m backwards
400m run

Wednesday 20120718

Warm Up: Basic (jumprope)
WOD: 3 rounds
50 AB Mat sit ups
25 weighted push ups 45#m/25#f
200m sprint

Tuesday 20120717

Warm Up: Basic (run)
WOD: 3 rounds
30 wallball shots 20#m/12#f
20 double unders
10 cleans 115#m/75#f

Monday 20120616

Warm up: Basic(run)
Skill/Strength: Snatch 3-3-3
WOD:10 min AMRAP
10 L-squats (5ea)
10 Burpees
10 V-ups w/ medball 10 lbs.

Friday 20120713

Warm up: Basic (jumprope)
WOD: 5 rounds of
25m Kung Fu grip carry 45# plates
20 Explosive push ups on 2 x 45# plates
25m Kung Fu grip carry 45# plates
10 Box jumps 30"
400m run

Thursday 20120712

Warm up: Basic (run)
Skill/Strength: 10 HSPU (hold hand stand for 2-3 sec between push ups)
WOD:       "FRAN"
               21 - 15 - 9
- Squat Thrusters @ 95#m/55#f
- Pull Ups

Wednesday 20120711

Warm up: basic (run)
Strength/ Skill: 10 shoulder press @ 135#, then walk 20m with the 135# overhead
WOD: 1 round
500m row set at 5 resistance (50 SDHP@ 50# for sub)
100 abmat sit ups
75 c2f push ups
50 k2e
25 sprinter sit ups (l/r=1)