Friday 20121019

Warm Up: Basic
WOD: MR. CROWLEY
800m ROW
70 Push Ups
60 Double Unders
50 Ab mat Sit Ups
400m Run
30 KB Swings @ 35#
200m Run
10 Situp-to-push ups

Thursday 20121018

Warm up: Basic (run)
WOD:
   FRAN
    21-15-9
-Squat Thruster
-Pull Ups
http://www.youtube.com/watch?feature=player_embedded&v=GXJn6_nHB1E

Wednesday 20121017

Warm up: basic (run)
Skill/Strength: 20 regular pistols (10ea) http://www.youtube.com/watch?feature=player_embedded&v=TWvIu7s-vIM
WOD: 10 rounds of:
100yd dash
10 push ups (use different styles)

Tuesday 20121016

Warm up:Basic (run)
WOD: 10 down to 1
-Double Unders
-Burpees
-Snatch at 65#

Monday 20121015

Warm up: Basic (run)
Skill/Strength: 50 reg jumpropes and 5 DU ; AMRAP in 5 minutes
WOD: 21-15-9-5
Pull Ups
Bench Press @ 75% body weight
Deadlifts @  150% body weight

Friday 20121012

Warm up : Basic (jumprope)

WOD: 3 rounds of:
15 GHD bench press @ 45#
 5 muscle ups http://www.youtube.com/watch?v=pG0b21fBFGo&feature=player_embedded
** MU sub is 2 chest to ring pull ups and 2 ring dips for 1 mu

Thursday 20121011

Warm up: Basic (run)

WOD: 3 rounds of:
12 turkish get ups @ 44# (l+r =2) http://www.youtube.com/watch?v=ztTOn0rSMis&feature=player_embedded
11 box jumps @ 30"
7 handstand push ups