Tuesday April 1, 2014

For time: Row 500m
                          50 Push Press
                          35 Thrusters 45#
                          20 Ring Dips

3x10 Good Mornings

50 GHD situps

Monday March 31, 2014

1 Set of max Pullups without coming off the bar.

Set 3RM Back Sq

Wod - 21-15-9 rep for time: Deadlift 115# and HRPU

3x10 Tricep Ext

3x12 Reverse Hypers

50 Abmat Situps

Monday March 23, 2014

Bench Press - 5x5 Close Grip

Fran - use 45# for the thrusters

3x10 each of: Reverse Hypers
                       Tricep Ext
                       Bicep Curls

Tuesday March 18, 2014

3x7 Deadlifts 135#

Wod - 5rds for time: 5 pullups
                                  10 Walking Lunges holding 15# DB

25 T2B

Monday March 17, 2014

10x100m Rows - each row starts every 60s

3rds for time: 15 Back Sq 75#
                       30 Double Unders
                       45 Situps

3x10 Tricep Ext

Tuesday March 11, 2014

EMOM for 8 min: 5 Clean and Jerks 55#

Wod - 10 min ARMAP: 8 T2B
                                        6 Box Jump Overs 20"
                                        4 Thrusters 45#

3x10 Hip Ext

Monday March 10, 2014

5x5 Front Sq

Wod - 5rds for time: 5 Deadlifts 115#
                                 10 Burpees

3x10 Reverseo Hypers