Friday 20140801

Stretch: legs and core
Warm up: 500m row, 40 abmat sit ups, 30 split jump lunges, 20 GHD sit ups, 10 broad jumps
WOD: 400m run backwards
25 in and outs*
400m run
25 Double crunch sit ups
800m run
50 Sprinter toe touches(l+r=1)
1600m run
100 Double unders**


* from a push up position, jump both feet up by hands and the back out to a push up position
(bottom of burpee)
**sub is 300 singles

Thursday 20140731

Stretch: hamstrings , shoulders, and upper back
Warm up: 50 double unders, 40 mountain climbers,
30 GHD/ abmat sit ups, 20 back extensions, 10 handstand push ups
WOD: 15MIN AMRAP:**
150m row
10 squat thrusters @ 65/35#
1 burpee with 2 c2f push ups

** 5 round minimum

Wednesday 20140730

Stretch: legs and core
Warm up: 500m row, 40 v - ups, 30 air squats, 20 GHDs, 10 T2B
WOD: complete for time:
10 Deadlifts @ 135/75#
400m run
12 Deadlifts @ 155/95#
400m run
14 Deadlifts @ 175/105#
400m run
16 Deadlifts @ 205/135#
400m run
18 Deadlifts @ 225/155#
400m run
20 Deadlifts @ 245/175#
400m run

Tuesday 20140729

Stretch: shoulders, legs, and back
Warm up: 500m row, 40 double unders, 30 GHD sit ups,
20 burpees, 10 C2B pull ups
WOD: 3 rounds of:
10 Overhead Squats @ 135/75#
25m Overhead barbell walk @ 135/75#
10 Clean and press @ 135/75#
25m Overhead barbell walk @ 135/75#
20 Abmat sit ups

Monday 20140728

Stretch: legs and shoulders
Warm up: 50 double unders, 400 meter run, 30 GHD sit ups,
20 burpees, 10 C2B pull ups
WOD: 5 rounds of:
20 KB Swings @ 53/35#
25m sprint
20 Box jumps @ 24/18"
25m sprint

Wednesday 20140723

Warm up: basic (run)
Stretch: back and core
WOD:  complete for time
1000m row
50 burpees
50 abmat sit ups (ghd if you can)

Tuesday 20140722

Stretch: shoulders and hips
Warm up: 50 double unders, 40 air squats, 30 kb
swings @ 35/26#, 20 push ups , 10 burpees
WOD: 4 rounds of
10 snatch to overhead squat @ 95/45#
(Rep starts from ground and finishes when you stand up from ovh squat)
5 HSPU
400M Run