Saturday

big loop run
50 sdhp
50 double under
big loop
35 sdhp
35 double under
big loop
20 sdhp
20 double under

New "Maxine"

100 total reps of hang cleans, every time the bar touches the floor perform 10 burpees. Loading is 95/135

Post load and number of burpee rounds

Smoke You!

15 kb swings
15 push press
15 D ball slams
15 box jumps

5rds

Games WOD

30 wall ball, 12ft target
30 Hang squat snatches

3 rds

Annie's EVIL Twin

50,40,30,20,10 of...
wt. lunges & Sit-ups

Monday

10 Front squats 105/155
20 Kb swings
10 High box jumps
200m run

4x's

Friday

50 bw squats
25 push-ups
15 pull-ups
P hill farmers walk

Thusday

5 deadlift
10 med ball
15 push press
20 mountain climbers

5 rds

happly B day Emiilee

270m row
27 box jumps
27 Plate lunges
27 Double Unders
270m row
27 box jumps
27 Plate lunges
27 Double unders
270m row

Push jerk
10, 5, 3,3,3,1,1,1

Tuesday

21 wall ball
15 hang squat cleans
9 strict pull-ups
200m run

3x's

monday

1000m row
50 sit-ups
35 Burpees
500m row
35 burpees
20 sit-ups

deadlift
5,5,5,5,5

Friday Jackie

1000m row

50 thrusters

30 pull ups

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Front Squat 

5,5,5,5,5

Thursday Code Brown

400m run

25 swings

25 slams

400m run

20 

20

400m run

15

15

400m run

10

10

400m run

5

5

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Wednesday 7/1/09

500m row

15 pull ups

25 push ups

800m run

25 push ups

15 pull ups

500m run

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Wednesday 7/1/09

500m row

15 pull ups

25 push ups

800m run

25 push ups

15 pull ups

500m run

post time to comments

Wednesday 7/1/09

500m row

15 pull ups

25 push ups

800m run

25 push ups

15 pull ups

500m run

post time to comments