Friday 20150717

Warm up: 100 jumprope,  25 GHDs,  25m samson stretch
WOD: 6 rounds of
30 Abmat sit ups
15 Squat thrusters @ 75/50#
400m run

Thursday 20150716

Warm up: 500m row,  25 push ups,  15 pull ups,
25 barbell press @ 45/30#
WOD: complete for time
5 rounds of:
10 weighted push ups @ 45/25#
5 clean and jerk @ 135/95#

5min rest

5 rounds of:
10 squat cleans @ 135/95#
5 HSPU

Wednesday 20150715

Warm up: 400m run,  25 push ups,  25m walking lunges
WOD: 15min AMRAP
200m run
12 Burpee Box Jumps @ 24/20"

Tuesday 20150714

Warm up: 500m row,  25 diamond push-up,  25 db squats
WOD: "Cindy" 20min AMRAP
5 Pull ups
10 Push ups
15 air squats

Monday 20150713

Warm up: 400m run,  30 push ups,  20 sit ups,  10 burpees
Skill: 10min to find Snatch 1RM
WOD: complete for time
25 GHDs
50 Double unders
75 Snatches @ 75#(Randy)
1 mile run

Friday 20150710

Warm up: 500m row,  25 GHDs, 25 over/ unders
WOD: COMPLETE FOR TIME
2 × 200m Sprint
       20 KB swings @ 53/35#
       80 sprinter toe touches
2 × 400m run
       20 KB swings @ 53/35#
       40 double crunch sit ups
 1 × 800m run
        20 KB swings @ 53/35#
        20 v-ups with medball @ 20/12#

Thursday 20150709

Warm up: 400m run,  20 diamond push-ups, 20 GHDs
WOD:  complete for time
1000m row then,
10 down to 1
C2B pull ups
Bench press @ bodyweight