Monday 16th September 2013
WARM UP: 2 Rounds of : Samson Stretch (hold for 10 seconds) 10 Air Squats 10 Sit Ups 10 Super Mans 10 Push Ups 10 Jumping Pull UpsÂ
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WOD
Saturday 14 September 2013
WARM UP: 1 Mile Run WOD: The Don For time: 66 Deadlifts, 110 pounds 66 Box jump, 24 inch box 66 Kettlebell swings, 1.5 pood 66 Knees to elbows 66 Sit-ups 66 Pull-ups 66 Thrusters, 55 pounds 66 Wall ball shots, 20 pound ball 66 Burpees 66 Double-unders
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Friday 13 September 2013
WARM UP: 2000 M Row WOD: For time: 5 Rounds of: 20 25# plate Overhead Walking Lunges 30 Double Unders Buy Out: 500 M Row
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Thursday 12th September 2013
WARM UP: 800 M Run SKILL:Â 10 minutes of Atlas Stone Pick up
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Wednesday 11th September 2013: 20 Minute AMRAP
WARM UP: 15 Minutes of: Skipping SKILL: Over Head Squats
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Tuesday 10th September 2013
WARM UP:Â 4 rounds of Hollow Rocks & 20 Flutter Kicks
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Monday 9th September 2013: 7000 lb Elephant
WARM UP: 3 Rounds of 20 Walking Lunges, 20 Air Squats & 5 Push Ups
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Saturday 7th September 2013
Warm Up:Â 200 M Run 30 Air Squats
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Thursday 5th September 2013
Warm Up:Â 3 Rounds of: 10 Samson Stretches &Â 20 Walking Lunges
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