Monday the 20th of February, 2012

Warm-up
Run 500
at 5 minutes
Run 500
-If you are late you only run second 500.

30 seconds shoulder circles forward
30 seconds shoulder circles backward
30 seconds Squat thrusts
30 seconds mountain climbers
30 seconds samson/ leg

WOD
"Save the drama for yo momma!"


2 rounds for reps
Run 1 mile
AMRAP with balance of time left in 15 minutes, rest 3 minutes after each round
5 Burpees
10 Mountain climbers-each leg kick is 1 count
15 squats
-Scale run if your mile of slower than 8 minutes

Wednesday the 28th of December, 2011

10 minutes HSPU practice (negatives, low reps, kick ups)

5 rounds of

10 single arm db snatches per arm
10 single arm dumbell thrusters per arm
10 goblet squats

Monday the 14th of March, 2011

Goblet Squats (72/53)

20-20-20-20

(perfect form, knees tracking over feet, chest up)

Rest and recover

10 rounds for time

200m run

20 kb swings (53/35)

5 burpees