Friday 20150731

Warm up: 400m run,  500m row,  20 sit up to push ups
WOD: " The Hopper" 30 min AMRAP
♡- Boxjumps @ 24/20"
◇- Double crunch sit ups
Spades- Push press @ 95/65#
Clubs- KB swings @ 53/35#

Face cards = 10
Aces= 15

No jokers

Thursday 20150730

Warm up: 400m run,  20 GHDs,  20 push ups
WOD: complete for time
25 calories on the rower
25 HR Burpees
50 Romanian Deadlifts @ 95/80#
50m Kung fu grip carry @ 25#
75 thrusters @ 45/30#
1 mile run

Wednesday 20150729

Warm up: 400m run,  20 sit ups,  20 over/ unders,  20 air squats
WOD: complete for time
1000m row
10 alt. single arm dumbbell snatch squat @ 40/25#
50 GHDs
5 Snatch squats @ 155/95#

Tuesday 20150728

Warm up: 500m row, 25 back extensions, 25 GHD sit ups
WOD: CFT
50 Double unders
40 T2B
50 Double unders
30 K2E
50 Double unders
20 C2B pull ups
50 Double unders
10 Muscle ups
50 Double unders

Monday 20150727

Warm up: 400m run,  20 c2b pull ups,  10 clean and press @ 95/75#
WOD: Complete for time
80 calories on the rower
20 shoulder to overhead @ 135/95#
40 hang cleans @ 135/95#
60 deadlifts @ 135/95#

Wednesday 20150722

Warm up: 400m run,  20 push ups,  20 sit ups

WOD: COMPLETE FOR TIME

500m row

50 C2F push-ups

50 Abmat sit ups

50 pull ups

50 box jumps @ 24/20"

50 Burpees

Tuesday 20150721

Warm up: 500m row,  25 air squats, 25 over/ unders
WOD: " Karen"
150 wallballs @ 20/12#