Tuesday December 16, 2014

Warm Up

Stretch

Run 400m (treadmill)

2 rounds of 

   6 dumbbell thrusters

   6 lunge dumbbell single arm press up (right leg, right arm)

   6 lunge dumbbell single arm press up (left leg, right arm)

   6 lunge dumbbell single arm press up (right leg, left arm)

   6 lunge dumbbell single arm press up (left leg, left arm)

   6 strict pull ups

WOD

Buy in: 50 situps

3 clean (115#)

3 pull ups

3 dips

30 double unders

6 clean (115#)

6 pull ups

6 dips

60 double unders

9 clean (115#)

9 pull ups

9 dips

90 double unders

6 clean (115#)

6 pull ups

6 dips

60 double unders

3 clean (115#)

3 pull ups

3 dips

30 double unders

Buy Out: 50 situps

Thursday May 22, 2014

Warm up
Stretch
Run 400m
2 rounds of
   5 burpees
   5 box jumps
   5 pull ups
   15 double unders

Work on squat cleans, find WOD weight

WOD
For time:
10 squat cleans
15 burpees
20 box jumps
25 dips
30 double unders
40 pull ups
30 double unders
25 dips
20 box jumps
15 burpees
10 squat cleans