2014-03-11 Wod

800m Run

10 Ring Dips

20 Burpees

10 Ring Dips

30 KB Swings, 32/24 kg (Russian)

10 Ring Dips

40 Squats

10 Ring Dips

800m Run

2014-03-10 Wod

1RM Power Clean

Then:
3 Rounds
12 Back Squats, 115/70#
60sec High Plank

Sunday Outline 3/10-3/16

Mon: 1RM Power Clean plus finisher
Tues: Skill work: PP/PJ + Ring Dip Chipper
Wed: Skill work: Kipping T2B/K2E + TGU, HSWU, Farmers Carry AMRAP
Thurs: IGYG Airdyne!
Fri: CF Games Open Wod 14.3
Sat: Depends on Fri
Sun: CF Games Open Gym at 500p!

Good Reads:

http://www.businessinsider.com/office-workout-exercises-stretches-2014-2

http://www.mindbodygreen.com/0-6088/The-NotToDo-List-15-Habits-to-Stop-Now.html

http://www.marksdailyapple.com/how-to-say-no-to-yourself/#axzz2vCdAwiCt

2014-03-08 Wod

10min AMRAP
5n Double Unders (15n Single Unders)
5 T2B
10 OHL, 45/25#
5 Ring Dips

2014-03-07 Wod

CF Games Open Workout 14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 overhead squats, 95/65#
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

2014-03-06 Wod

800m Row
800m Run
400m Row
400m Run
200m Row
200m Run

2014-03-05 Wod

Skill Work:

Muscle Ups

Wod:

4 Rounds

20 KB Swings, 24/16 kg (USA)

15 AMSUWB, 20/14#

10 MBC, 20/14#

5 HSPU

Finisher:

3x10 Ring Dips