Push Press/ Dips/ Push Ups

Warmup
400m run
5 pull ups
10 push ups
15 back ext
20 sit ups
15 back ext
10 push press
5 toes to bar
Tic-Tac-Toe

Strength
Press or Bench
5x5 of whichever you didn't do on Monday.
Work to some kind of R.M.

WOD
5-10-15-20-15-10-5
Push-press
Ring dips
Push-ups

Wall ball/ T2B/ Burpee

Warmup
400m run
50' walking lunge
50' Bear crawl
5 Pull ups
10 Push ups
15 Squats
50' Med Ball walking lunge
50' Med Ball Bear crawl

Skill Work
Squat position
Pistols
Wall Ball
Med ball clean

WOD
20 min AMRAP
15 Wall Ball Shots
15 toes to bar
15 burpees

Helen

Warmup

400m Run

Then 2 rounds of:

50' walking lunge
50' Bear Crawl

5 Pull Ups or Rows

10 Push Ups

15 KB Swings

Strength

5x5 Deadlift

Find a "rep max" of some kind and record it.

WOD

Helen: 

3 rounds for time: 

400m run

21 BD Swing @55#

12 Pull Ups

New Term

Justin E. Schmalstieg

Warmup

400m Run

Then 3 rounds of:

50 Jumping Jacks

5 Pull Ups or Rows

10 Push Ups

15 Squats

Strength

5x5 Shoulder Press or Bech Press

Find a "rep max" of some kind and record it.  

WOD

"Schmalls"
Run 800 meters

Then two rounds of:

50 Burpees

40 Pull-ups

30 Pistols

20 Kettlebell swings, 1.5 pood

10 Handstand push-ups

Then,

Run 800 meters

Note:

U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.