Wednesday 20121010

Warm up: basic (jumprope)

WOD: 6 rounds of:
200m sprint
 10 push ups
200m sprint
 10 sit ups

Tuesday 20121009

Warm up: Basic (run)
WOD: 4 rounds of:
20 Floor sweepers @ 135# (l/r =1) http://www.youtube.com/watch?v=hF7c1MTyM9E&feature=player_embedded
25m walk with 135# barbell overhead

Monday 20121008

Warm up: Basic (jumprope)
Skill/Strength: 20 L - pull ups
WOD: once for time:
50 tire slams or 25# slam balls
21 clean and press @ 95# (ground,shoulders,overhead,repeat)
1200m run
50 tire slams or 25# slam balls
15 SDHP @ 95#
800m run
50 tire slams or 25# slam balls
9 squat thrusters @ 95#
400m run

Friday 20121005

Warm up: Basic (run)

WOD: complete for time:
50 double unders
20 deadlifts @ 185#
50 double unders
20 box jumps @  24"
100 single jumps
20 box jumps @ 24"
50 double unders
20 deadlifts @ 185#
50 double unders

Thursday 20121004

Warm up: Basic (run)

WOD: 21-15-9
Front Squats @ 135#
Push Press @ 135#

Wednesday 20121003

Warm up: Basic (jumprope)

WOD: 5 rounds of :
400m run with 20# medball
20 kettlebell squats/deadlifts 35#

Tuesday 20121002

Warm up: Basic (run)
Skill/Strength: Back squat max  3-3-3
WOD: In 7 minutes  complete as many reps as possible increasing by one of :
1 burpee
1 snatch @ 75#