Thursday 20140410

Warm up: basic (run)
Stretch: shoulders
Skill/Strength: 25m walk on hands
(or 25 handstand chest touches l+r=1)
WOD: 15 Min  EMOTM
Using a barbell loaded with 185/135#
1 Dead lift
1 Power clean
1 Clean and Press/Jerk

 

Wednesday 20140409

Warm up: basic (jumprope)
Stretch: legs
WOD: complete for time
1 Mile sprint

Tuesday 20140408

Warm up: basic (run)
Stretch: hip flexors, glutes, and shoulders
WOD: 25-20-15-10-5
Burpees
Wall ball shots @ 20/12#
KB Swings @ 53/35#

Monday 20140407

Warm up: basic (run)
Stretch: legs
WOD: 6 rounds of
15 Dead lifts @ 75% body weight
10 Single leg squats (l+r=1)

Friday 20140404

Warm up: basic (row)
Stretch: everything
WOD: Complete For Time (CFT)
400m run
400m run backwards
400m run
400m run backwards
30 Explosive push ups (onto a 45# plate)
30 Hang clean and press @ 115/65#
20 Floor press with center floor sweeper @ 115/65#
20 Overhead squats @ 115/65#
100 DU

Thursday 20140403

Warm up: basic (run)
Stretch: shoulders and core
WOD: CFT
25 ABmat sit ups
20 Pull ups
25 ABmat sit ups
20 L-sit pull ups
25 ABmat sit ups
20 Strict K2E
25 ABmat sit ups
20 T2B
 

Wednesday 20140402

Warm up: basic (row)
Stretch: legs and shoulders
WOD: 'Build a Barbell Workshop'
you will need a 45# barbell, a pair of
45#,35#,25# plates for males and 35,#25#,10#
plates for females. Use a single straight distance of  25m.

25m overhead 45# barbell lunges
25m sprint back to plates
25m kung fu grip plate carry @ 25#/10#
Load bar with 25/10# plates
 21 snatches @ 95/65#
25m sprint back to plates
25m kung fu grip plate carry @ 35/25#
Load bar with 35/25# plates
 15 power cleans @ 165/115#
25m sprint back to plates
25m overhead lunges with first 45/35# plate
Load bar with one 45# plate
25m sprint back to plates
25m overhead lunges with second 45/35# plate
Load bar with one 45# plate
 9 Deadlifts @ 255/185#