Tuesday 20141230

Warm up: 500m row,  50 air squats,  400m run,
40 over unders
WOD: 5 rounds of
20 Romanian deadlifts @ 95/45#
10m Front rack lunges @ 95/45#
10 Overhead squats @ 95/45#
10m Overhead barbell walk @ 95/45#

Monday 20141229

Warm up: 1000m row for time
WOD: 1 upto 10
weighted push ups @ 45/25#
T2B

Thursday 20141225

MERRY CHRISTMAS

Warm up: 500m row, 25 shrugs @ 95#, 25
C2f push ups
WOD: " Grace"
30 Clean and jerks @ 135/95#

A savior is born, and it is by his grace that our
sins may be forgiven. 

Wednesday 20141224

Warm up: 500m row,  50 c2f push ups, 50 sprinter toe touches
WOD: 5 rounds of
200m sprint
5 Front Squats @ 115/85#
1 min rest*

*compare splits for 200m and try to stay consistent

Tuesday 20141223

Warm up: 50 air squats, 25 push ups,  25
Over/unders
WOD: complete for time
15 Calories on the rower
30 GTO @ 135/95#
45 Pull ups
60 Box jumps @ 24/20"
75 wallball shots @ 20/14#
90 Burpees

Monday 20141222

Warm up: 500m row, 40 push ups  30 GHDs, 20 burpees, 100
jumprope
WOD: 4 rounds of
5 Hang cleans @ 135/95#
25m farmers carry/ shoulder carry
              53/35# KB          /        20/12# medball
10 KB Swings @ 53/35#
25m farmers carry/ shoulder carry

Friday 20141219

Warm up: 500m row,  50 c2f push ups,  25
static shoulder press @ 45#
WOD: 10min AMRAP
10 bench press @ 95/45#
5 static pull ups*

*pull ups must be unbroken for reps to count.
if you break , you start over. Use bands as needed.