Tuesday, September 11, 2012

A/B WOD:
9 Rounds of:
11 Wallballs
20 Ab Mat Sit-ups
01 Tireflip (use a partner if necessary)
For Time

Cash out
Time permitting
5 min handstand walk for distance.

Monday, September 10, 2012

A/B WOD
Perform 100 burpees for time*
*Every minute on the minute perform 3 deadhang pullups, the rest of the minute is you time to accumulate your100 burpees. 

Friday, September 7, 2012

A WOD:
"JACKIE"
1000m ROW
50 Thrusters (45lbs)
30 pull-ups

B WOD:
1000m ROW
50 Front Squats with Wall-ball (20/18)
30 Pull-ups

*There is only 1 rower so get warmed up quickly (come early) so we can get started...If you need to be done on time please let me know otherwise we will go in the order you arrive, write your name on the board when you get in*

Thursday September 6, 2012

Descending reps coupled with ascending reps
for time of:
10-9-8-7-6-5-4-3-2-1
Ring Dips
1-2-3-4-5-6-7-8-9-10
Jumping Air Squats
-rest 5 minutes
then 1 mile run for time.

Cash out: coaches choice - time permitting

-Cindy

Wednesday, September 5, 2012

The 0930 class is cancelled today.

Cash-in:

10-20 min coaching on running technique.

A/B WOD

RUN
2 min run; 30 sec rest
3 min run; 60 sec rest
4 min run; 90 sec rest
5 min run; 120 sec rest
4 min run; 90 sec rest
3 min run; 60 sec rest
2 min run. 

For distance - round to nearest completed 200m.

Optional/Independent Strength Work:Deadlift:
5 @ 65%
5 @ 75%
5 @ 85%

Tuesday, September 4, 2012

A/B WOD:
8 Wall climbs***
16 KB swings (53/35)
41 Slamballs (20/14)
70 Overhead lunge steps with plate (35/25)
41 Slamballs
16 KB swings
8 Wall climbs
For time

*** Please perform wall climbs on the blue wall***

Monday, September 3, 2012

TEAM WOD AT 8AM!!!  This will be the only coached WOD on Monday - Coach Cindy