Tuesday October 1, 2013

Deadlift 1RM

Wod - 4rds for time: 15 push press 55#
                                  400m run

30 reverse hypers

2x15 t2b
                                 

Monday September 30, 2013

10 min AMRAP: 5 Front Squats 75#
                            5 Ring Dips
                           25 Double Unders

50 Abmat sit ups

Saturday September 28, 2013

GRACE with 80#

30 Good Mornings

50 abmat situps

Friday September 27, 2013

3Rds For time: 400m Run
                         15 Deadlifts 115#

30 Reverse Hypers
30 T2B

Thursday September 26, 2013

Back Squat 5x5

2 miles on Airdyne

Alternating double Tabata - situps
                                            box jumps

Tuesday September 24, 2013

5rds for time: 10 SDHP 55#
                       10 Diamond push-ups

4x50 double unders in as few sets as possible

30 reverse hypers

30 T2B

Monday September 23, 2013

Clean and Jerk 1RM

For time: 25 pull-ups
               50 thrusters 45#
              800m run

50 Abmat situps

Wednesday September 18, 2013

10 min on Rower for distance

200 double unders for time

30 Good Mornings 33#

9/17/2013

5min - max pullups

4min - Airdyne for distance

3min - max air squats

2min - T2B

1min - walking lunges

9/16/2013

Set 1RM Barbell Thruster

7min AMRAP: 800m run
                         burpees with remaining time: score is total number of burpees

Friday September 13, 2013

Back Box Sq 1RM

GRACE 30 Clean and Jerks for time 65#

1 mile Run for time

50 ab mat situps

Thursday September 12, 2013

REST DAY

Wednesday September 11, 2013

3rds for time: 500m Row

                      50 DU

                      30 Sit ups

Tuesday September 10, 2013

For Time: 30 Box Step Ups

                 30 Hang Power Cleans 65#

                 30 Air Squats

                 30 Walking Lunges

2x800m Runs - Each run starts every 7 mins

30 T2B

Monday September 9. 2013

Set 1 RM Push Press

4rds for Time: 8 Pullups
                       8 Deadlifts 135#

30 Reverse Hypers