Friday 20150522

Warm up: 500m row,  25 GHDs,  25 over/unders
WOD: 15min AMRAP
3 muscle ups *
5 Deadlifts@ 255/185#
50 double unders

* 3 ring dips and 3 c2b pull ups

Thursday 20150521

Warm up: 800m row,  40 abmat sit ups, 40 over/unders,
40 Double unders
WOD: 5 rounds of
400m run
30 KB Swings @ 35/26#
20 Spiderman push ups (10ea)
10 deficit HSPU (6-12")

Wednesday 20150520

Warm up: 400m run,  20 push ups,  20 abmat sit ups
WOD: 12min AMRAP
9 burpees
6 pull ups
3 Hang cleans @ 135/95#

Monday 20150518

Warm up: 500m run, 50 air squats, 25 Frog leaps
WOD: 5 rounds of
200m run
10 box jumps @ 30/24"
15 overhead squats @ 75/55#

Thursday 20150514

Warm up: 400m run,  20 sit up to push ups,
20 over/ unders
WOD: 10 DOWN TO 1
Front Squats @ 95/65#
Push press @ 95/65#

Wednesday 20150513

Warm up: 500m row,  5 rounds of 10 Hand release push ups,
10 straight leg deadlifts @ 95/65#, 10 abmat sit ups
WOD: "Green Mile"
Run 1 mile and EMOTM do 5 Hand release burpees.
Move fast to make up as much ground as possible between
burpees.

Tuesday 20150512

Warm up: 400m run,  30 air squats,  20 GHDs,
10 burpees
WOD: 3 rounds of
30 wallball shots @ 20/12#
20 T2B
10 Box jump overs @ 24/18"