Wednesday 20140521

Warm up: Basic (run)
Stretch: calves and core
Skill: Double Under Clinic Double under positioning with Dan Bailey
WOD: "ANNIE"
50-40-30-20-10
Double Unders
Sit ups

One of our gyms in Afghanistan

Tuesday 20140520

Warm up: Basic (row)
Stretch : all
Strength: 3 min AMRAP  Clean Squats @ Bodyweight
WOD: "TABATA" ( 8rds of 20sec AMRAP, 10 sec rest)
Push up
Sprinter toe touches
Air squats

Monday 20140519

Warm up: basic (run)

Stretch: legs and back

WOD: 30-20-10

Deadlifts @ 135/95#

K2E

 

 

 

 

 

Friday 20140516

Warm up: Basic
Stretch: legs/shoulders/lower back
WOD: complete for time:
800m Row @ 7
50 DU's
10 SDHP @ 95/65#
400m Run
50 DU's
10 SDHP @ 95/65#
400m Run Backwards
400m Run
50 DU's
10 SDHP @ 95/65#

Thursday 20140515

Warm up: Basic (row)
Stretch: legs/ shoulders
WOD: "JACK"  20 Min AMRAP
10 Push Press @ 115/85#
10 KB Swings @ 53/35#
10 Box Jumps @ 24/20"

Wednesday 20140514

Warm up: Basic (run)
Stretch: hamstrings/quads/shoulders
WOD: 6 rounds of:
5 Front Squats @ 155#
25m Alligator walk

Tuesday 20140513

Warm up: Basic (row)
Stretch: glutes and shoulder
WOD: Ground to Overhead Ladder:
15min EMOTM
45#
65#
 75#
  95#
   115#
    135#
155#
 165#
  185#
   205#
    225#
245#
 265#
  275#
   295#
    315#
Snatch, clean and press, clean and jerk, whichever you choose.
If you reach your max before 15min, continue with that weight
for the remainder of the time.