Month: May 2012

120531 Thursday

Warm Up 400m Run 30/20/30 WOD Partner WOD KB Swing (53/35) 2-20 by 2 Thruster (85/55) 1-10 by 1 Push Press (85/55) 2-20 by 2 Pull Up 1-10 by 1 For Time

301205 Wednesday

Warm Up :15 Jumping Jack :15 Squat :15 Mountian Climber :15 Jump Squat 4 Rounds WOD 21-15-9 Thruster (65/45) Jumping Pull Up 3:00 Time Cap/2:00 Rest 5 Rounds

290512 Tuesday

Warm Up 400m Run 30 Pass Through 20 Push Ups 30 OH Squats WOD High Clean 3 (75/53) Front Squat 3 Split Jerk 3 200m Run AMRAP 17min Heavy KB Swing EMOTM 12 reps

120525 Friday

Warm Up :15 Jumping Jacks :15 Squats :15 Mountian Climbers :15 Jump Squats :15 Plank :15 Superman :15 Side Plank :15 Side Plank WOD 21 KB Swing (70/53) 15 Toe to Bar 9 Thrusters (135/95) 3 Rounds Mobility and Stretching

120524 Thursday

Warm Up :15 Jumping Jacks :15 Squats :15 Mountian Climbers :15 Jump Squats :15 Plank :15 Superman :15 Side Plank :15 Side Plank WOD Cindy 5 Pull Ups 10 Push Ups 15 Squats AMRAP 20min

120523 Wednesday

Warm Up :15 Jumping Jacks :15 Squats :15 Mountian Climbers :15 Jump Squats :15 Plank :15 Superman :15 Side Plank :15 Side Plank WOD Front Squat (185/120) Muscle Up/Transitions/Chest to Bar 10,9,8,7,6,5,4,3,2,1

120522 Tuesday

Warm Up :15 Jumping Jacks :15 Squats :15 Mountian Climbers :15 Jump Squats :15 Plank :15 Superman :15 Side Plank :15 Side Plank WOD 21 Push Press (95/65) 15 Burpee 9 KB Swing (53/35) 4 Rounds

120521 Monday

Warm Up :15 Jumping Jacks :15 Squats :15 Mountian Climbers :15 Jump Squats :15 Plank :15 Superman :15 Side Plank :15 Side Plank WOD Partner 1- Run 100m Partner 2- Max Rep Push Ups Partner 3-Max Rep Ball Slam AMRAP 12min  

120518 Friday

Warm Up :15 Jumping Jacks :15 Squats :15 Mountian Climbers :15 Jump Squats :15 Plank :15 Superman :15 Side Plank :15 Side Plank WOD Run: 200 Weighted Step Up to 20inch box w/2 24kg/16kg: 1/1 x 5 Box Jump: 10 AMRAP: 7 Minutes Rest 3:00 Two Rounds  

120517 Thursday

Warm Up :15 Jumping Jacks :15 Squats :15 Mountian Climbers :15 Jump Squats   :15 Plank :15 Superman :15 Side Plank :15 Side Plank Skill Snatch Practice WOD Snatch EMOTM for 15min Increase weight every minute

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