Friday 20151030

Warm up: stretch legs and shoulders
     WOD: 5 rounds
                 *10 weighted burpees (45/25lbs plate)
                   25 meter walk carrying 2 plates (45/25lbs)
                   10 deadlifts at 135/95lbs
                   25 meter walk carrying 2 plates
                     *(perform the movement of a burpee ontop of the plate then press it over head)

Thursday 20151029

THROWBACK THURSDAY!!!!
     20131029
 WOD: 21-15-9-5
             Back squats (135/95lbs)
             Wall ball shots (20/14lbs)
             Front squats (135/95lbs)
             Double, Double unders (Ext. 42,30,18,10)

Wednesday 20151028

Warm up: 500 meter row, 40 air squats, 30 abmat sit ups, 20 over/unders, 10 burpees
     WOD: 15 min. AMRAP
                 10 GHD sit ups
                 10 single arm snatches (L+R=2)
                      Male-40lbs, Female-25lbs

Tuesday 20151027

Warm up: 250 meter row sprint, 20 over/unders, 15 hand-release push ups, 10 static GHD sit ups
    WOD: 10 down to 1
                Ring dips
                Sumo deadlift high pulls (SDHP's) 95/75 lbs

Friday 20151023

Warm up: whatever you feel is nessesary
WOD: "The G-Man"
            100 Double Unders
              90 Air Squats
              80 mountain climbers (L+R=2)
              70 sprinter toe touches
              60 push press (95/65lbs)
              50 meter over head walk
            400 meter run
              30 front squats
              20 burpees
              10 toes 2 bars

Thursday 20151022

Warm up: 25 meter shuttle sprints, 20 over/unders, 15 GHD sit ups, 10 handstand push ups
WOD: 5 rounds
           10 wall climbs
           25 meter farmers carry/ waiters carry with kettlebells (44/35lbs)
           20 kettlebell swings (44/35lbs)
           25 meter farmers carry/ waiters carry

Wednesday 20151021

Warm up: 500 meter row(As fast as you can)
WOD: EMOTM ascending reps
            Sumo Deadlift High Pulls (SDHP's) at 95/75lbs