Monday 20140421

Warm up: Basic (run)
Stretch: back, tri's, and hamstrings
WOD:    'ANGIE'
100 Pull ups
100 Push ups
100 Sit ups
100 Squats

* YOU MUST COMPLETE ALL REPS OF FIRST EXERCISE
 BEFORE MOVING ON TO THE NEXT.

Friday 20140418

Warm up: basic (row)
Stretch: legs
WOD: 3 rounds of:
800m run
50 Romanian Dead Lifts @ 95/65#
30 Upward Rows @ 95/65#
 

Thursday 20140417

Warm up: basic (row)
Stretch: shoulders and legs
WOD: 5 rounds of:
100 DUs
20 Burpees

Wednesday 20140416

Warm up: basic (jumprope)
Stretch: legs
WOD: 3 rounds of
12 Squat Cleans @ 135/95#
400m Run w/ medball @ 20/12#

Tuesday 20140415

Warm up: basic (run)
Stretch: back/chest, tri's and bi's
WOD: 10 min AMRAP
10 Ring dips
100m Row @ 10 resistance
10 KB Swings @ 53/35#

Monday 20140414

Warm up: basic (run)
Stretch: legs and core
WOD:10 rounds of:
20 Sprinter toe touches (1,2,3,4,etc.)
15 Air squats
10 Box jumps @ 30/24" 

Friday 20140411

Warm up: basic (row)
Stretch: back, chest, arms
WOD: CFT
40 Overhand grip Pull ups
40 Push ups
30 under hand grip pull ups
30 Spider-man push ups (15each side)
20 c2b Overhand grip pull ups
20 diamond push ups
10 c2b under hand grip pull ups
10 HSPU