Tuesday 20120501

Warm up: Basic
Skill/Strength: 50 double unders
WOD:  21-15-9
-K2E
-Handstand chest touches (l+r=1)
-Box jumps 30"m / 20"f

Monday 20120430

Warm up: Basic
Skill/Strength: Bench 10-8-6-4-2-1(start with 135 and increase 20#)
                         Curls 10-8-6-4-2-1(start with 15# and increase 5#)
WOD: 6 rounds
400m sprint
1 minute rest

Friday 20120427

Warm up: Basic

WOD: 3 rounds
-10 overhead squats 95/55#
-25m overhead barbell walk 95/55#
-15 pull ups

Thursday 20120426

Warm up: Basic Skill: WOD: 4 Round 800M run 25 Double Under (backwards)

Wednesday 20120425

Warm up: Basic

Skill:

WOD: 10 Min. AMRAP

5 Rope Pulls 45lbs/25lbs
10 Push Press 115lbs/65lbs
15 GHD Sit Ups

Tuesday 20120424

Warm up: basic
Skill/Strength: 2ea -20m alligator walks, bear crawl, crab walk
WOD: 10 rounds of
50 yd dash
20 jumping jack squats
50 yd dash
10 diamond/ decline (feet elevated 20") push ups

Monday 20120423

Warm up: Basic                  
 WOD:                   "Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
                                                         
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

You do 10 deadlifts, then 10 bench press then 10 cleans, then 9-9-9- 8-8-8 so on and so forth. This is a very tough workout scaled down, but to do is as rx'd with the weights listed above is incredible.