7-31-14

1.

5x5

Back Squats

2.

3 rounds

50 weighted oh walking lunges 

50 plate ground to overhead 

200 meter waiters carry

7-29-14

AMRAP 6 Min

5 1 arm DB clean and jerk

5 Burpee Box Jumps 

 

Rest 6 MIn

 

AMRAP 5 Min

20 Double Unders/ 40 single unders

5 Kb swings

 

REST 5 Min

 

AMRAP 4

7 HSPU/ push ups

4 Goblet squats

 

Rest 4 Min

 

AMRAP 3 Min

10 DB thrusters

10 Pull Ups

 

Rest 3 Min

 

AMRAP 2 Min

15 Air Squats

5 Sumodeadlift high pull

7-24-14

WOD:

10 min to complete

30 med ball sit ups

10 alternating DB push press

Rest 5 min

15 min to complete

2 rds

45 air squats

35 push ups

25 pull ups

15 burpees

5 DB snatch (5 each arm)

Skill:

Plank Holds

7-22-14

Repeat from 4-29-14

1.

20 rep max

push press

2.

2 min max double unders/ single unders followed immediately by:

3 rounds of

25kb swings

25 burpees

7-17-14

thursday

1.

3 attempts max wall balls

2. 

4 rounds

10 HSPU from box or wall

10 burpees

10 jumping jacks

7-15-14

tuesday

1.

Run 1mile 

2.

10 min emom

even= 6 push ups

odd= 8 squats 

7-10-14

Surprise WOD!

7-8-14

Skill:

Max plank hold with 3 attempts (10 minutes)

(Some may need to do from knees)

WOD:

AMRAP in 12 min

12 box jumps/ step ups

12 ground to overhead with a plate

12 box dips

Cool Down:

5 min mobility session 

7-3-14

Skill:

Max Jump Rope with 3 attempts 

WOD:

2 min at each station

1 min rest

Push ups

Squats

Pull ups

Sit ups