Wednesday 20150916

Warm up: 500m row,  25m samson stretch, 25m crab walk
25 over/unders
WOD: 3 rounds of
24 Box jumps @ 24/20"
16 Squat thrusters @ 95/50#
800m run

Monday 20150914

Warm up: 400m run,  30 push ups,  20 air squats, 100 jumprope
WOD: 5 rounds of
200m row
15 hang clean and press @ 95/50#
100 double unders

Friday 20150911

9/11 WOD

'343' never forget

Thursday 20150910

Warm up: 400m run,  30 air squats,  20 GHDs,  10 burpees
WOD: 12 min AMRAP
3 front squats @ 115/65#
6 abmat sit ups
9 box jumps @ 30"

Wednesday 20150909

Warm up: 50 double unders,  40 push ups,  30 double unders, 20
Push ups,  10 SDHP @ 75% bodyweight
WOD: 10min AMRAP
150m row
5 Pull-ups (overhand)
5 ring dips

Tuesday 20150908

Warm up: 400m run, 20 static press @ 75#, 20 air squats
WOD: 4rounds of
23 wallball shots @ 20/12#
 7  Turkish get ups (ea arm) @ 35/18#

 

Monday 20150907

HAPPY LABOR DAY

Warm up: 400m run,  30 push ups,  20 K2E,  100 jumprope
WOD: 5 rounds of
30 abmat sit ups
10 burpees
50 double unders