Thursday 20130627

Warm up: Basic  (row)
WOD: 2 rounds of:
400m run
 21- Deadlifts @ 255#
50 DU
 15- Power cleans @ 165#
25 Burpees
 9- Push press @ 135#

Wednesday 20130626

Warm up: basic (jumprope)
Stretch: back and abs (core)
WOD: 10 min AMRAP:
10 dumbbell push up rows @ 25#
(push up with a left and right row= 1)
10 GHD/ abmat sit ups
10 floor sweepers (only do knees to the center) @135#

Tuesday 20130625

Warm up: basic (row)
Stretch: everything
WOD: 2 rounds of
10 K2E
20 burpees
30 T2B
400m run

Monday 20130624

Warm up: basic (run)
Stretch: legs and shoulders
WOD:  4 rounds of
10 pull ups
10 clean to front squats @  155#
(each rep starts from ground)

Friday 20130621

Warm up: basic ( row)
Stretch: shoulders, hamstrings, and glutes
WOD: 20 min AMRAP
5 Snatch to overhead squat @ 95#
5 Static pull ups

Wednesday 20130619

Warm up : basic row
Stretch: everything
WOD: 15 min AMRAP
10 KB swings @ 35#
15 K2E
20 double unders

Tuesday 20130618

Warm up: basic ( run)
Stretch: shoulders and chest
Skill: one minute push up drill
WOD: Bench Press Max 2-2-2-2-2-2