20150821

Warm Up:

250m run

Dynamic Stretching

WOD: FILTHY FIFTY!!!!

50 Box Jumps 24/20

50 Jumping Pull up

50 Kettlebell Swings 53/35 lbs

50 Walking Lunges

50 Knees to Elbows

50 Push Press 45/35 lbs 

50 Back Extensions

50 Wall Ball Shots 20/14

50 Burpees

50 Double Unders

Mobility: Not Throwing up!!!

Have a good weekend

20150820

Warm up: 

2rds

10 Med ball cleans

10 Med ball push press

10 Sit ups

Oly:

5x1 Clean, 1 Front Squat, 1 Push Jerk (+5lbs)

WOD: 

15 AMRAP

08 Overhead Squats 95/55 lbs

20 Mad Russians 45/25

250m run

Mobility:

20150819

Warm up: 3min Jump Rope

Tabata

Sit ups

Lunges

Hollow Rock

Squats

WOD1: 

10 rds

7 Hand Release Push ups

7 Knees to Elbows

WOD2:

12, 9, 6, 3

Dead Lift 225/155

Burpees

Mobility