Monday 20130930

Warm up: basic (row)

Stretch: shoulders and back

WOD: 10 down to 2 even sets

Dumbbell single arm clean and press @ 45#/25#(f) (l+r=1)

Dumbbell push up rows @ 45#/25#(f) (l+r=1)

Friday 20130927

Warm up: basic (run)
Stretch: legs and back
WOD: 21-15-9
Power cleans @ 135#/115#(f)
Pull ups

Thursday 20130926

Warm up: Basic (jump rope)
Stretch: legs
WOD: 8 rounds of:
200m run
15 air squats
10 SDHP @ 75#/45#(f)

Wednesday 20130925

Warm up: Basic (row)
Stretch: Core
WOD: 12 min AMRAP
5 Burpees
10 K2E
15 kettlebell swings @ 53#/35#

Tuesday 20130924

Warm up: basic ( run)

Stretch: shoulders and core

WOD: 5 rounds of:

10 push press @ 135#/115#(f)

15 dive bombers

30 plank jacks

45 double crunch sit ups

Monday 20130923

Warm up: basic (jumprope)

Strength: dead lift max  3-3-3-3

Stretch: legs

WOD: 3 rounds of:

15 barbell over head lunges @ 95# (l+r=1)

20 box jumps @ 30"

100 double unders

Friday 20130920

Warm up: basic (run)

Stretch: chest and back

WOD: 2 rounds of:
20 underhand grip pull ups (chin ups)
10 bench press at body weight
20 overhand grip pull ups
10 bench press at body weight