Tuesday 20141209

Warm up: 500m row, 400m run
WOD: 10m sprint
20 spiderman push ups
10m sprint
20 sprinter toe touches

Monday 20141208

Warm up: 800m run,  40 mountain climbers,
80 double unders, 40 mountain climbers
WOD: Ascending/ descending
10 - 1 Snatch @ 135/85#
1 - 10 Burpees

Friday 20141205

Warm up: 500m row,  400m run, 30 over/ unders,
20 pvc overhead squats. , 10 burpees
WOD: team wod ( I go, you go)
3 , 6 ,9 ,12, 15 of
KB swings @ 53/35#
*10m overhead barbell walk @ 95/55#
Squat thrusters @ 95/55#
*10m overhead barbell walk @ 95/55#

*only once between kb and thrusters

Thursday 20141204

Warm up: 500m row, 400m run, 30 double unders,
20 GHDs/ C2F push ups,  10 burpees
WOD: "Tabata"
Push ups
Sit ups
Air squats

Wednesday 20141203

Warm up: 500m row,  25 push ups,  25m broad jumps,
25 shrugs @ 95#
WOD: complete for time
20 ground to over / burpee bar hop @ 95#
400m run
20 GTO/ BBH @95#
800m run
20 GTO/ BBH @ 95#
400m run

Tuesday 20141202

Warm up: 400m run,  30 GHDs, 20 push ups, 10 burpees
WOD: 8 min AMRAP
5 Bench press @ 75% bodyweight
10 T2B

Monday 20141201

Warm up: 500m row,  25 push ups,  25 sit ups,
25 air squats
WOD: 3 rounds of
400m run
30 SDHP @ 115/75#
20 pull ups
10 squat thrusters @ 115/75#