20160331

THROWBACK THEURSDAY!!! Go back to 20140702 and try and hit a new PR

Tuesday 20160330

Warm up: 500 meter row, 40 air squats, 30 push ups, 20 over/unders(with resistant band)
     WOD:  10 minute AMRAP
                   7 ring dips
                  10 overhead squats (75/55lbs)

Monday 20160329

Warm up: 400 meter run, 30 over/unders, 20 second bar hang, 10 GHD sit ups
       Skill: Find max of unbroken pull ups
     WOD: 20 minute AMRAP
                 30 abmat sit ups
                 25feet kettlebell farmers carry lunges (35/15lbs)
                 10 Turkish get ups at 35/15lbs (L+R=2)
                 25ft farmers carry lunges 

Friday 20160325

Warm  up: 500m row, 25 air squats,  15 sit up to push ups, 5 Burpee Bar hop squat thrusters  @ 45#
WOD :  Crossfit Open 16.5
14.5 throwback
21-18-15-12-9-6-3
Squat thrusters @ 95#
Bar facing burpees

Wednesday 20160323

Warm up :  500m row, 40 abmats,  30 split jump lunges
WOD : 20 min EMOTM
ODD -  3 Front rack lunges @ 75/45# (l+r=1)
EVEN - 6 K2E

Tuesday 20160322

Warm up: 500 meter row, 25 air squats, 25 over/ unders, 25 abmat sit ups
     WOD: 1 UP TO 10
                 Power snatch 95/65lbs
                 GHD sit ups

Friday 20160318

Warm up :  500m row,  25 air squats,  15 burpees,  10 T2B
WOD : Crossfit Open  16.4
13 min AMRAP
55 Deadlifts @ 225/155#
55 wallballs @ 20/14# @ 10/9'
55 calorie row
55 HSPU