Sunday

              40-20-10 for time

KB SWINGS 

GOBLET SQUATS

* every 90 seconds do 10 sit ups

** start with the sit ups

Friday sled

       SLED PUSH/PULL 

10 ROUNDS/25 METERS

     BOX JUMP IP AND OVER

     :30 HANG OR 5 CAL SKI

Thursday

          EVITA

8 deadlifts 185/125

16 KB swings

150 single unders

Sunday 2015 Open athletes wod

    For Time

1 round:

     30 pull ups

     50 sit-ups 

     70 dubs

2 rounds:

      20 pull ups

      40 sit ups

      60 dubs

3 rounds:

      10 pull ups

      20 sit-ups 

      30 dubs

——————

Or this one….

   4 rounds for time

30 squats

10 pull ups

30 back extensions 

10 pull ups

30 sit ups

10 pull ups 

300 meter run/ ski/row

——————

CLOSER- TABATA

Alternating

KB swings/ upright rows

Saturday

       AMRAP 40

   500 meter row

8 bar facing burpees

   7 box jump overs

6 power cleans 

    5 toes to bar

Closer…. Annie

     50-40-30-20-10

Sit up

Dubs/ singles

Sunday

           10 Rounds

12 box jump and overs

12 burpees 

50 meter farmer carry

Closer: 5 rounds

     10 TTB

     :30 bar hang

Saturday

        Teams of 2 (you go I go)

40 rounds:

2 deadlifts

4 push ups

         Rest 5 minutes

20 Rounds:

5 calorie row

5 wallballs