WOD 061614

WU
25 each
Leg swing R&L
Hip rotations
Am circles Big & Small
Jumping Jacks
Alternating toe touch
Pushups
Air Squats
Slow Row 500m
Strength
5x5 Press @70%
WOD
3 Rounds AQAP
50 DU
25 Walking Lunges with 45/35 plate overhead
25 Pushups
PWOD
Tabata plank
Stretch

WOD 061214

Open Gym
Work on your "goat".
If you want to do a WOD,
do "Christine"
3 Rounds AQAP
Row 500m
12 DL body weight
21 Box Jumps 24/20

WOD 061114

WU
AC 10 min
WOD
Run or Row
5 Rounds AQAP
30 Min Cap
Run or Row 100m
20 AS
RoR 100m
20 Pushups
RoR 100 m
20 Abmat Situps
RoR 100m
20 Pullups
PWOD
Stretch

WOD 060414

WU
AC 10 min
Strength/Skill
Work on KB techniques swings/snatches
WOD
AQAP
With 45/33 bar
From loading dock, run around building to tires.
Then
21, 15, 9, 6, 3
Thrusters 45/33
Tire Jumps
SDHP 45/33
Run back around building
PWOD
Hydrate!

WOD 060314

WU
20 each
Pushups
Abmat Situps
K2E
Wall Squats
Strength/Skill
3,3,3,3,3 Light Snatch
Work on technique.  Make the last three heavier.
WOD
4 rounds AQAP
Row 500m
20 GHD Situps
10 OHS 95/65
PWOD
Mobilize
Shoulders

WOD 060314

WU
20 each
Pushups
Abmat Situps
K2E
Wall Squats
Strength/Skill
3,3,3,3,3 Light Snatch
Work on technique.  Make the last three heavier.
WOD
4 rounds AQAP
Row 500m
20 GHD Situps
10 OHS 95/65
PWOD
Mobilize
Shoulders