Thursday December 13, 2012
In honor of Mochi pounding it's time to pound some Medballs!
A WOD /B WOD
300 Medball slams (20/14lb)
Every Minute on the Minute stop and do push ups ( 5 guys / 3 girls)
WOD is over when you reach your 300 Slams!
Cash out: Get some good stretching in, if you are half as sore as me you need it!
Wednesday, December 12, 2012
Wednesday, December 12, 2012
Cash in: Make sure you set up rings and do the ring dips portion of your warm up!
A WOD / B WOD
In 15 minutes do As Many Rounds As Possible (AMRAP) of the below moments.
10 V-ups
10 Burpees
15 Air Squats
Cash out: Do 3 sets of max Hand stand push ups scaled to what you normally do in a WOD. Give your self 1 min rest between sets.
Cash in: Make sure you set up rings and do the ring dips portion of your warm up!
A WOD / B WOD
In 15 minutes do As Many Rounds As Possible (AMRAP) of the below moments.
10 V-ups
10 Burpees
15 Air Squats
Cash out: Do 3 sets of max Hand stand push ups scaled to what you normally do in a WOD. Give your self 1 min rest between sets.
Tuesday, December 11, 2012
Tuesday, December 11, 2012
Cash in:
4 x 15 sec of L-sits (using the rings)
WOD A / WOD B
30 Dead lifts (225/155)
300m farmers carry of 1.5/1 Pood in one hand and 45/35lb in the other hand. (3 laps around the buildings)
30 Pull ups
Cash Out:
30 Ring Dips
Monday, December 10, 2012
Monday, December 10, 2012
This weeks schedule:
Happy Birthday Marshall!
A WOD / B WOD
3 Rounds for time
10 Hand Stand Push ups
12 Kettle Bell Swings (1.5/1 Pood)
30 Total Overhead Walking Lunges (45/35lbs) (Should be 15 each leg)
Wednesday, December 5, 2012
This week's schedule:
Monday: 0530, 0930, 1630, 1730
Tuesday: 1630, 1730
Wednesday: 0530, 0930, 1630
Thursday:1630, 1730
Friday: 0530, 0930
Monday: 0530, 0930, 1630, 1730
Tuesday: 1630, 1730
Wednesday: 0530, 0930, 1630
Thursday:1630, 1730
Friday: 0530, 0930
MYSTERY WOD WEEK!
I will not be posting the specific wod
this week. Decide on your schedule now and come on out despite not
knowing the wod! Be prepared for ANYTHING!
**for those of you that cannot make a wod - I will leave it posted on the whiteboard and will post it here each evening***
Tuesday, December 4, 2012
This week's schedule:
Monday: 0530, 0930, 1630, 1730
Tuesday: 1630, 1730
Wednesday: 0530, 0930, 1630
Thursday:1630, 1730
Friday: 0530, 0930
Nice Job yesterday!
Monday: 0530, 0930, 1630, 1730
Tuesday: 1630, 1730
Wednesday: 0530, 0930, 1630
Thursday:1630, 1730
Friday: 0530, 0930
MYSTERY WOD WEEK!
I will not be posting the specific wod
this week. Decide on your schedule now and come on out despite not
knowing the wod! Be prepared for ANYTHING!
**for those of you that cannot make a wod - I will leave it posted on the whiteboard and will post it here each evening***
Nice Job yesterday!
Monday, December 3, 2012
This week's schedule:
Monday: 0530, 0930, 1630, 1730
Tuesday: 1630, 1730
Wednesday: 0530, 0930, 1630
Thursday:1630, 1730
Friday: 0530, 0930
MYSTERY WOD WEEK!
I will not be posting the specific wod this week. Decide on your schedule now and come on out despite not knowing the wod! Be prepared for ANYTHING!
**for those of you that cannot make a wod - I will leave it posted on the whiteboard and will post it here each evening***
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