Wednesday 20151125

Warm up: stretch shoulders and legs
     WOD: C.F.T.
                50 calorie row
                40 burpee bar hops
                30 snatches (135/95lbs)
                20 T2B
                10 C2B pull ups

Tuesday 20151124

Warm up: 500 meter row, 25 over/unders
     WOD: 5 rounds
                10 hang cleans (95/75lbs)
                10 front squats (95/75lbs)
                10 push press   (95/75lbs)
                **** must perform each round UNBROKEN or else it's 10 bar facing burpee penalty each time you drop the bar****

Monday 20151123

Warm up: 25 over/unders, 25 push ups, 1minute plank, 25 air squats, 100 jump rope
     WOD: 5 rounds
                20 box jumps at 24"
                10 handstand push ups

Friday 20151120

Warm up: 25 over/unders, 25 air squats with PVC pipe, 100 jump rope
     WOD: C.F.T.
                 1,000 meter row
                        9 overhead squats (45/35lbs)
                      80 double unders
                        7 O/H squats (75/55lbs)
                      60 abmat sit ups
                        5 O/H squats (95/75lbs)
                    400 meter run
                        3 O/H squats (115/95lbs)
                      20 burpees
                        1 O/H squats (135/115lbs)

Wednesday 20151118

Warm up: 20 hollow rocks, 20 upright rows, 10 sit ups to push ups, 10 GHD sit ups
     WOD: 10 down to 1
                  C2B pull ups
                 1 up to 10
                   T2Bs 

Tuesday 20151116

Warm up: stretch your shoulders hips and legs
     WOD: Find your 1 rep max SNATCH
Extra Credit: perform Isabel after

Friday 20151113

Warm up: 500 meter row, 25 sit ups, 25 push ups, 100 jump rope
     WOD: C.F.T.
                 400m run FWD
                 400m run backwards
                  40 sprinter toe touches (L+R=2)
                  20 floor presses (135/95lbs)
                 100 Double Unders
                  20 push press (135/95lbs)
                  40 Russian twists with kettlebell (44/26lbs)
                 400m run FWD
                 400m run backwards