WOD - Read.

Friday, February 28, 2014

Run:
     - 6 x 400m sprints in 1:30
     - rest 1:30

Strength: clean 5 of 5 w/ 10 pull ups btw sets

HSPU:
     - 5 x 5

WOD - Todo El Cuerpo

Thursday, February 27, 2014

Strength: bench 6 of 7

4 Rounds with partner: not timed
     - 25 rope slaps
     - 12 burpees

Core:
     - 30 mason twists
     - 10 sit ups
     - 30 flutters
     - 10 sit ups
     - 60 pengis
     - 10 sit ups
     - 30 scissors
     - 10 sit ups
     - 15 cherry pickers (per leg)

WOD - Jetty Island

Wednesday, February 26, 2014

Run:
     - 6 x 400m sprints in 1:30
     - rest 1:30

Walking Lunges:
     - 1/3 of 400m

Core:
     - 1 marine (25)
     - 20 sit ups
     - 1 min. plank series
     - 50 pengis
     - 50 mason twists

WOD - Atmosphere

Monday, February 24, 2014

Run:

     - 1 mile

Strength: clean and jerk 5 of 5

5 Rounds: not timed

     - 20 push ups with 25# weight vest

     - 20 sit ups

WOD - Twine

Thursday, February 13, 2014

Strength: strict press 5 of 10

5 RFPT:
     - 25 push ups
     - 1:30 partner rope slaps / 45 sec single
     - 25 sit ups

WOD - Light Years Away

Tuesday, February 11, 2014

Strength: bench 6 of 6

1 RFT:
     - 20 pull ups
     - 10-20-30-40-50 wallball shots
     - 4-8-12-16-20 toes to bar
     - 20 pull ups
     - perform wallball and t2b as a couplet.

WOD - Slaughter House 5

Monday, February 10, 2014

Run:
     - 6 x 400m sprints in 1:30
     - rest 1:30

7 Rounds: not timed
     - 30 sit ups
     - 10 HSPU

WOD - Swift Trouble

Wednesday, February 5, 2014

Vertimax: 5 rounds

     - 20 jumps

     - 20 flutters

Strength: deadlift 5 of 8

5 Rounds: not timed

     - 5 hang power snatch (95# / 45#)

     - 5 toes to bar

     - 5 HSPU

WOD - Luca

Monday, February 3, 2014

Run:

     - 6 x 400m sprints in 1:30

     - rest 1:30

Push ups: 5 Rounds

     - 15 normal

     - 15 narrow

     - 15 normal

     - 15 wide