Thursday 20120809

Warm Up: Basic (run)
Skill/Strength: 50 air squats, work on form!
WOD: 4 rounds
11 Front squats 135#
12 Box jumps 24" (must jump onto box/platform and jump down the opposite side of box/platform
and turn around and repeat)

Wednesday 20120808

Warm Up: Basic (jumprope)
WOD: For time:
Run 1 Mile
100 Push ups
100 Ab mat sit ups
Run 1 Mile

HAPPY BIRTHDAY EVAN!!

Tuesday 20120807

Warm up: basic (run)
WOD:
25 push press 95#
25m overhead barbell carry 95#
25m alligator walk
25 romanian deadlifts 95#
25m alligator walk
25m overhead barbell carry 95#
25 push press 95#

Monday 20120806

Warm Up: basic (run)
WOD: "Filthy Fifty" For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Friday 20120803

Warm Up: Basic (run)
Skill/Strength: 1 ascending to  10 -  double unders /double crunch sit ups
 2 Person Team WOD: 5 rounds of
 25m - 2 Person barbell shoulder carry 285#
10 burpees each

*if you have to do this alone, use 135# overhead carry*

Thursday 20120802

Warm up: Basic (jumprope)
WOD: 15 min AMRAP
100 yd dash
10 c2f push ups
100 yd dash
10 abmat sit ups

Wednesday 20120801

Warm up: Basic (run)
Skill: 100 ab mat sit ups or 50 GHD
WOD: 4 rounds of
7 bench press @ body weight
11 cleans @ 75% body weight
12 K2E