Tuesday 20130910

Warm up: basic (run)
Stretch: core
WOD: 3 rounds of:
5 overhead squats @ 135/95#
10 one legged squats each leg
20 box jumps at 24"/20"

Monday 20130909

"Linda"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Friday 20130906

EMOTM
15 min
1 power clean @ 135lbs
1 front squat @ 135lbs
1 thruster @ 135lbs
Every exercise starts from the ground

Thursday 20230905

Warm up: basic (row)
Stretch: core
WOD: 10 min AMRAP
15 Sit ups
10 kb squats @ 53#/35#
5 kb swings @ 53#/35#

Wednesday 20130904

Warm up: basic (run)

Stretch: arms, chest,and back
WOD: 5 rounds of:
10 hang snatch @ 95#m/65#f
25m farmer's carry @ 53#m/35f and waiter's carry @ 35#m/25#f
(swap arms at 25m)
10 weighted push ups @ 45#m/25#f
25m farmer's carry @ 53#m/35#f and waiter's carry @ 35#m/25#f

Tuesday 20130903

Warm up: basic (row)
Stretch: shoulders and legs
WOD: 4 rounds of
400 m run
10 wall walks c2w/c2f
40 double unders

Monday 20130902

Warm up: basic (jump rope)
Stretch: legs
Skill: 1 min AMRAP,squats with 45# bar on back
WOD: 3 rounds of
20 squat thrusters @ 95#/65#
20 diamond push ups c2f
20 sprinter toe touches l+r=1