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