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

7-1-14

WOD #1

40 over the bar burpees

30 powercleans

20 over the bar burpees

10 powercleans

WOD #2

Row 1000 m for time

6-26-14

Repeat 

6-24-14

1.

Squat Clean 

2.

6 rounds

5 power clean (heavy)

Run 200m