Tuesday 20120731

Warm Up: Basic(jumprope)
WOD: 5 rounds for time:
-Run 800m
-Rest 2 min

Monday 20120730

Warm Up: Basic (run)
WOD: Three  5 Min rounds with a 1 min rest in between:
1min pull ups
1min double crunch sit ups
1min kb swings 35#m/26#f
1min box jumps 24"m/20"f
1min double under jumpropes
AMRAP added together each round, i.e. 20 pu,12su,15kbs,10bj,20du=77reps for that round.
Keep a running total from one exercise to the next and start over on next 2 rounds.

Friday 20120727

Warm up: Basic (run)
WOD: 15 min AMRAP
15 reverse burpees
10 c2f push ups
5 overhead squats @ 95#

Thursday 20120726

Warm Up: Basic (run)
Skill/Strength: 20 GHD sit ups
WOD: 3 rounds of:
30 Abmat sit ups
20 Double Unders
10 HSPU

Wednesday 20120725

Warm Up: Basic (run)
WOD: 1round for time:
Row 500m (resistance 5)
   21-15-9 quick change
-shoulder press 95#m/65#f
-deadlift 90# above shoulder press
(use shoulder press bar and add a pair of 45#)

Tuesday 20120724

Warm Up: Basic (jumprope)
WOD: 5 rounds of :
400m run with 45# plate (any carry)
20 split jump lunges with 45# plate overhead
     barely touch knee to ground

Monday 20120723

Warm Up: Basic
Skill/Strength: 10-8-6-4-2-1 Sumo Deadlift High-pull
Start with 10 @ 50% bodyweight and increase by 20#
WOD: 7 Min AMRAP
15 Kettle Bell swings 53#
10 Burpees