Tuesday 20160126

Warm up: 25 GHDs, 25 over/unders
WOD : 21-18-15-12-9-6-3

T2B
Handstand Pushups

20150125

Warm up: stretch shoulders and abs
     WOD: 3 rounds
                 10 kettle bell over head squats (L+R=2) at 53/35lbs
                 10 kettle bell swings
                 10 Pull ups
                 10 knees to elbows 

20160121

THROWBACK THURSDAY!!!!!!
Go back to 20150121 and try and beat your time

20160120

Warm up: focus on stretching your shoulders
     WOD: 5 rounds
                 15 bench press (135/95lbs)
                 10 close grip chin ups (underhand
        **** Rest THEN****
                 4 rounds
                 250 meter row
                   25 push ups 

20160120

Warm Up: 500 meter row, 20 over/unders WARM UP PROPERLY TO LIFT HEAVY
     WOD: 4 rounds
                 400 meter run
                   25 meter overhead walk (With bodyweight OR 80% max clean&press)

20160118

Warm up: make sure to focus on your shoulders and legs
     WOD: 21-15-9
                 Deadlifts (275/205lbs)
                 Ring dips

20160115

Warm Up: today's WOD has heavy weights so make sure you warm your body up properly
     WOD: 10 minute AMRAP
                  3 power cleans (175/125lbs)
                  7 box jumps (30/24 inches)