Thursday 20130919

4 rds 

10 Squat thruster @95lbs(M)/65lbs(F)

10 weighted push up@ 45lbs(M)/15lbs(F)

Wednesday 20130918

Warm up: basic (row)

Stretch: shoulders

WOD: 8 min AMRAP

20 hang snatch @ 75#m/45#f

20 double unders

Tuesday 20130917

Warm up: basic (jump rope)
Stretch: core
WOD: 3 ROUNDS of
50 mountain climbers (l+r=1)
40 sprinter sit ups (l+r=1)
30 spiderman push  ups (l+r=1)
20 k2e
10 t2b

Monday 20130916

Warm up: basic

Strength/Skill:
Front squats
2-2-2-2 (4 tries for your 2 rep max)

WOD:
For time
10 down to 1
Inverted rows
Upright rows @75lbs(M)/45lbs.(F)

Friday 20130913

Warm up: basic (row)

Stretch : legs

WOD: 13 min AMRAP

13 deadlifts @ 165#(m)/115#(f)

13 burpees

Thursday 20130912

WOD
50 double under
25 push press @65lbs
40 double under
20 push press
30 double under
15 push press
20 double under
10 push press
10 double under
5 push press

Wednesday 20130911

WOD
For time

10 down to 1
Handstand push up

1 up to 10
Kb swings @ 50lbs