Friday 9/25/15

9/25 Warm Up 500 m Row / 400 m Run 10 Arm Circles (fwd & bk) 10 GHD Sit Ups 10 PVC Passthroughs Dynamic: Lunges High Knees Quad Pulls Karaoke   WOD “Chipper Friday” 100 Yard Sprint 100 Jumping Air Squats 100 Yard Sprint 90 Butterfly Sit Ups 100...

9/24

9/24  Warm Up: A) 4 Rounds 15 sec. Jumping Jacks 15 sec. Air Squats 15 sec. Mountain Climbers 15 sec. Jumping Air Squats B) 3 Rounds 20 sec. Squat (Hold @ bottom) 30 sec. Plank   Strength: Front Squat 8-5-3-3-3 12-15 minutes Build to 3 Rep Max   WOD 10...

9/21

9/21 Strength/Skill Build to a heavy – Strict press/push press/jerk  WOD: Running Fran: 21 Thrusters/pull-ups (95/65) 9 Laps (850 m ) 15 Thrusters/pull-ups (95/65) 7 Laps (650 m) 9 Thrusters/pull-ups (95/65) 5 Laps (450...

9/18

9/18 Dynamic Warm Up   WOD For Time 800 m Run 3-6-9-12-15 Wall Balls Burpees Sit Ups 400 m Run 18-21-24-27 Wall Balls Burpees Sit Ups 800 m Run  

9/17

HERO WOD: ” Laredo” 6 Rounds for time: 24 Air Squats 24 Push Ups 24 Lunges 400 Meter Run
WORKOUT OF THE DAY