Friday, September 10, 2010

WARMUP:
2 minutes of jump rope
20 overhead squats—using 45# bar
20 strict and unbroken pushups

CONDITIONING:
3x500m rows, 2 minutes rest between each

WOD:
"FRAN"
21-15-9
thrusters (95/65#)
pull ups

5:03

no PRs today...

Wednesday, September 8, 2010

Row/Front Squat/GHD situps/Split Squats

WARMUP:
2 minutes of jump rope
20 overhead squats—using 25# bar
15 strict and unbroken pushups
30 steps walking lunge, 35# overhead

WOD:
Five rounds for time of:
Row 250 meters
85# pound Front squat, 10 reps
15 GHD Sit-ups
20 Bulgarian split squats* (10/leg), 12" inch box

Thursday, September 2, 2010

AMRAP 20 mins*

WARM-UP:
50 steps, walking lunge (25# plate overhead)

WOD:
AMRAP 20 mins*
5 pull-ups
10 push-ups
15 squats
20 sit-ups

COOL-DOWN:
planks (front)
(side) L 1:00 R 1:00


*as many rounds as possible in 20 minutes