Friday 20120629

Warm up: Basic
Skill/ Strength: 3-3-3-3-3 bench press
WOD: 15 min AMRAP
row 100m (10 SDHP 65#)
10 box jumps 30"
10 backwards double unders

Thursday 20120628

Warm up: Basic
WOD: 5 rounds of
30 abmat sit ups
30 kbs 35#
200m run

Wednesday 20120627

Warm up: Basic Skill: WOD:21-15-9 Thruster 95lbs Burpees 100 m sprint

Tuesday 20120626

Warm up: Basic Skill: WOD:3 round of -Jump rope for 1 min. 10 sec rest -Lunges w/45 lbs. overhead for 1 min. 10 sec rest -Goblet sit up w/10 lbs. for 1 min. 10 sec rest -Squats w/25 lbs on ea. hand for 1 min. 10 sec rest -Declines push ups for 1 min. 1 min. Rest

Monday 20120625

Warm up: Basic Skill: WOD: 4 rounds of 20 k2e 10 - 24"box jumps 5 - overhead  squats 95# Post WOD:5 min amrap Sprint across basketball court 10 c2f push ups, sprint back, 10 butterfly sit ups.

Friday 20120622

Warm Up: basic skill/strength: 50 abmat sit ups WOD : 5k for time

Thursday 20120621

Wu: basic (run) WOD: 21-15-9-5 Sumo deadlift high pull 115# Double unders