Tuesday 20130709

Warm up : basic (row)
WOD : 4 rounds of run 400m 30 kb swings @ 35#

Monday 20130708

Warm up: basic (run)
Stretch: shoulders
WOD: Complete For Time
21 push press @ 95#
21 SDHP @ 115#
15 push press @ 115#
15 cleans @ 135#
9 push press @ 135#
9 squat cleans @ 165#

Friday 20130705

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 20130704

Warm up: basic ( row)
Stretch: legs
WOD: for time
1 mile run
150 double unders
100 sit ups
50 push ups
25 box jumps @ 30"
1 mile run

Wednesday 20130703

Warm up: Basic (run()
WOD: 4 rounds of
7 bodyweight bench press
11 SDHP @ 50-60% bodyweight

Tuesday 20130702

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

Monday 20130701

Warm up: Basic(run)
WOD: 3 rounds of :
30 Pull ups
30 Ring dips (wear long sleeves)
30 KB swings @ 35#