Wednesday 20140212

Warm up: basic (jumprope)
WOD: Bench press 2-2-2-2-2-2
2 rep max, 6 attempts
 

Tuesday 20170211

Warm up: basic (run)
Stretch: everything
WOD: complete as many movements as possible in given time for first two rounds
 And then complete all movements for time.
3 min as far as you can
1 min rest
6 min AMRAP (start from beginning)
2 min rest
Complete all for time
20 push ups
20 dips
20 squat thrusters @ 75/45#
20 pull ups
20 Arnold press @ 35/20#
20 Burpee bar hops
20 snatch squats @ 75/45#
 

Monday 20140210

Warm up Basic (jumprope)
Stretch: legs
WOD: complete for time
400m run
21 front squats @ 95/55#
800m run
15 back squats @ 135/95#
1200 m run
9 front squats @ 185/135#

Friday 20140207

Warm up: Basic (row)
Stretch: shoulders and legs
WOD: 21-15-9-5
dead lift @ 225/165#
push press @ 115/ 75#

 

Thursday 20140206

Warm up: Basic (run)
Stretch: core
WOD: 15 min AMRAP
30 double unders
15 K2E
5 GHD sit ups
 

Wednesday 20140205

Warm up: basic (run)
Stretch: quads, hamstrings, and upper back
WOD: 3 ROUNDS FOR TIME:
30 Box Jumps @ 24/20"
20 Split jump lunges w/ 25/20# dumbbell in hands (10 ea side)
10 chest2bar pull ups

Tuesday 20140204

Warm up: basic (jump rope)
Stretch: chest, shoulders, and legs
WOD: complete for time
Row 1000m
Bench Press/ Power Clean ladder 1 to10 @ Bodyweight
1 BP, 1PC, 2 BP, 2 PC, 3 and 3. and so on
Row 1000m