Thursday 20150409

Warm up: 500m row,  25 air squats, 25 dumbbell presses @ 25/15#
WOD: "WOOD"
5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24/20″ box
10 Sumo-deadlift high-pull @ 95/65#
10 Thrusters @ 95/65#

Wednesday 20150408

Warm up: 800m run, 20 GHDs
Skill: 1 MIN push up drill,  10 diamonds, 15 wide arm, 25 regular as fast as you can , or
as far as you can in 1 minute.
WOD: 9-15-21
Bench press 115/135/155m  65/85/105f
T2B
Abmat sit ups

Tuesday 20150407

Warm up: 400m run,  20 sit ups-to-push ups, 20
burpees, 20 over/unders
WOD: complete for time
1000m row
50 wallball shots @ 20/12#
25 overhead squats @ 95/55#
12 squat thrusters @ 115/75#
6 snatches @ 135/95#
3 squat cleans @ 155/115#

Monday 20150406

Warm up: 500m row,  25 Burpees
WOD: complete for time
4 rounds of
10 weighted Pull-ups @ 45/25#
15 weighted push ups @ 45/25#
400m run with 45/25# plate

Friday 20150403

WARM UP: 500m row,  25 sit up- to- push ups
WOD: 3 rounds of,  30 seconds on 30 seconds off
Max reps

Double unders
KB swings @ 53/35#
Box jumps @ 24/20"
SDHP @ 95/55#
Burpees


* record total reps per round, try and break 100 per.

Thursday 20150102

Warm up: 500m row, 25 over/unders, 10 burpees
WOD:(D)4 rounds of
C - (3) Deadlifts @ 275/185#
H - 800m run
4 Muscle ups
7 HSPU


if you can't do muscle ups,
Do 8 c2b pull ups and  8 ring dips

Wednesday 20150401

Rest Day

APRIL FOOLS

Warm up: 800m run,  4 x 20 sec chin up hold, 20
Push ups

WOD: complete for time
50 burpee pull ups
25 Clean and press @ 75% bodyweight