Tuesday 20130312

Wu: basic run
Stretch: shoulders and core
WOD: 15-12-9-6-3
Power cleans @ 135#
Burpees with 2 push ups

Monday 20130311

WU: basic (row)
Stretch: legs and shoulders
WOD:
400m run backwards
30 kettlebell swings @ 35#
400m run backwards
30 double unders
400m run backwards
30 air squats
400m run backwards
30 pull ups

Friday 20130308

20 min AMRAP
10 pull ups
20 sprinter toe touches (l+r=1)
40 double unders

Wednesday 20130306

Warm up: basic(row)
WOD: 4 rounds of
20 push press @ 115#
10 box jumps @ 24"
400m run

Tuesday 20130305

Warm up: basic (run)
Stretch: arms, chest,and back
WOD: 5 rounds of:
10 burpees with push ups on a medicine ball
25m farmer's carry @ 53# and waiter's carry @ 35#
(swap arms at 25m)
10 burpees with push ups on a medicine ball
25m farmer's carry @ 53# and waiter's carry @ 35#

Monday 20130304

Warm up: basic (jumprope)
Stretch: legs
WOD: 5 rounds of:
400m run
50 back squats @ 45#

Friday 20130301

Warm up: basic(row)
Stretch: shoulders and legs
WOD: 3 rounds of
15 handstand push ups
30 pull ups
60 double unders