Friday 20150130

Warm up: 500m row,  40 abmats, 30 over/unders
WOD: CFT
40 KB swings @ 53/35#
50m Overhead barbell walk @ 135/95#
30 KB swings
50m Overhead barbell walk
20 KB swings
50m Overhead barbell walk
10 KB swings
50m Overhead barbell walk

Thursday 20150129

Warm up: 400m run,  30 abmat sit ups, 20 shrugs with 45# bar, 10 burpees
WOD: 3 rounds of
21 GHDs
15 Power Snatches @ 95/55#
9 K2E

Wednesday 20150128

Warm up: 500m row, 50m walking lunges,
50 over/unders
WOD: "Rewind" 3 rounds of
400m run
400m run backwards
10 Burpees
10 Reverse burpees
5 Curtis P's (on roids)* @95/55#

* clean barbell to front rack, lunge forward, then step
back. Lunge forward with other leg and step back.
Then perform a squat thruster.  That's 1 rep.

Tuesday 20150127

Warm up: 50 c2f push ups, 50 over/unders,  25 Burpees
WOD: YingYang 9min AMRAP
3 Bench press @ 135/85#
6 Pull ups
9 Calories on the rower

Monday 20150126

Warm up: 800m run,  50 push ups, 50 sit ups
Skill: 10min to find your 1 rep max Deadlift
WOD: 12 min AMRAP
20 wallball shots @ 20/12#
5 SDHP @ 135/85#

Friday 20150123

Warm up: 500m row,  50 mountain climbers
WOD: " let the bodies hit the floor"
25m sprint
20 burpee bar hops
15 squat thrusters @ 95/65#
20 burpee bar hops
10 front squats @ 55/35#
20 burpees
45 air squats

Thursday 20150122

Warm up: 50 double unders,  25 push ups,
25 ghds
WOD: complete for time
1000m  row, then,
10 rounds of
10 KB swings @ 53/35#
25m farmers carry /waiters carry @ 53/25# 35/15#
5 each side single arm db snatch
25m farmers carry / waiters carry @ 53/25# 35/15#