Tuesday 20140930

Warm up: 500m row, 400m run, 50 push ups,
50 sit ups
WOD: 21-15-9
Handstand push ups
Box jumps @ 24/20"
Burpees

Monday 20140929

Warm up: 500m row,  40 Push ups, 30 sit ups,
20 burpees, 100 jumprope
WOD: 6 rounds of
200m sprint
20 clapping push ups
200m sprint
20 mountain climbers ( l+ r= 1)

Friday 20140926

Warm up: 400m run,  30 push ups,  20 back extensions
10 pull ups
WOD: 2 rounds of:
500m row (only once)
50m farmers carry @ 45/25#
50 sprinter toe touches (l+ r=1)
50m waiters carry @ 35/20#
50 sprinter toe touches
50 kb swings @ 53/35#
50 double crunch sit ups

Thursday 20140925

Warm up: 500m row, 40 sit ups, 30 kb
swings @ 35/26#, 20 GHDs, 100 jumpropes
WOD: 3 rounds of
800m run
*10 clean, squat thrusters @ 135/95#
80 double unders

* each rep starts from the ground, full squat,
And finishes with weight locked out overhead

Wednesday 20140924

Warm up: 500m row, 400m run, 30 push ups,
20 sit ups, 10 burpees
WOD: Cindy 20min AMRAP
5 Pull ups
10 Push ups
15 air squats

Tuesday 20140923

Warm up: 500m row, 400m run, 30 push ups,
20 GHDs, 10 burpees
WOD:" Grace"
30 Clean and press @ 135/95#

Monday 20140922

Warm up: 50 push ups, 40 sit ups, 30 air squats,
20 burpees, 100 jumprope
WOD:
1 mile sprint ( record time, should be half of your
 APFT 2 mile 70% score minus 30 seconds)
5 min rest
5 min AMRAP
10 push ups
10 sit ups
5 min rest
1 mile sprint