Thursday 20151008

Warm up : 500m row,  25 GHDs, 25over/unders
WOD: 8 Rounds for time
20 Sprinter toe touches (l+r=1)
10 KB swings @ 53/35#
200m sprint
10 Burpees

Wednesday 20151007

Warm up : 400m run,  30 air squats,  20 over/unders, 10 burpees
WOD : " Wingman" your  choice

Fat Fran: 21-15-9
Thrusters @ 155/115#
C2B pull ups

Or

Double Diane: 42-30-18
Dead lifts @ 225/155#
HSPU

Tuesday 20151006

Warm up : 500m row,  400m  run, 100 single jump rope
WOD : complete for time
3 rounds of:
50 wallball @ 20/12#
75 hand release push  ups
100 double unders

Monday 10151005

Warm up : 400m run, 20 push ups, 20 shrugs @ 135/95#, 20 power jumps

WOD: "Sweet 16"

1600m run buy in, then

16 min AMRAP  of

16 push ups

16 hang cleans @ 135/95#

16 box jumps @ 30/20"

Friday 20151002

Warm up: 25 calorie row,  25 air  squats, 25 abmats

100 single  jump rope 

WOD: 8 min AMRAP 

50 double  understand

10 Front squats @ 75/50#

4 min rest

8 min AMRAP 

10 hip extentions 

10 T2B

Thursday 20151001

Warm up : 100 jump rope,  25 calorie  row, 25 HR push ups
WOD: 5 rounds of
400m run
30 HR burpees
20 Dead lifts @ 185/125#
10 Snatches @ 135/95#

Wednesday 20150930

Warm up : 500m row,  25 mountain  climbers
WOD: 5 rounds of
30sec max rep double  crunch  sit ups
10sec rest
30sec  max rep KB swings @ 53/35#
10sec rest
30sec  wallball shots @ 20/12#
10sec rest