Tuesday 20150602

Warm up: 500m row,  40 push ups,  30 air squats, 20
sec × 5 plank w/10sec rest
WOD: 3 rounds of
10 Front squats @ 135/85#
10m alligator walk
10 burpees
10m alligator walk

Monday 20150601

Warm up: 500m row,  25 GHDs,  25 Burpees
WOD: 5 rounds of
10 Bench press @ 75% bodyweight
20 calories on rower

Friday 20150529

Warm up: 400m run, 20 sit up to push ups,  20 air squats
Skill: 3 x 30 sec handstand hold
WOD: 28-21-14-7
Push press @ 95/65#
Box jumps @ 24/18
T2B

Thursday 20150528

Warm up: 500m row,  25 push ups,  25 abmat sit ups,
25 K2E
WOD: complete for time
50 GHD wallball tosses @ 20/12#
.5 mile run (800m)
25m overhead barbell walk @ 135/95#
25 Burpee bar hops
25m overhead barbell walk @ 135/95#

Wednesday 20150527

Warm up: 400m run,  30 push ups,  20 GHDs, 100 jumprope
WOD: 10min AMRAP
30 Double unders
20 calories on the rower

Tuesday 20150526

Warm up: 800m row,  40 sit ups,  20 burpees
Skill: 8 min tabata ( double crunch sit ups and Russian twist)
WOD: 15 EMOTM

3 Squat Cleans
2 Squat Snatches
1 Squat Thruster

*all @ 65-75% bodyweight

Monday 20150525

Warm up: 500m row,  25 Burpees
WOD: "Murph"
1 mile run
100 pull-ups
200 push ups
300 air squats
1 mile run

*all while wearing a 20# vest