Friday october 10, 2014

wod:

Field Day!!!
400 yards for time
alternate every 10 yards:  10 yard sprint then 10 yards of broad jumps

Thursday October 9, 2014


Wod:

10 - 1
 do 10 of each, then 9 of each, then 8 of each...

 wall ball slams 20/14
 Ground to Overhead 45/35

Wednesday October 8, 2014

Wod:

5 rounds for time:

5 burpee pull ups
5 hand stand push ups
5 wall balls
5 Kettle bell swings 53/35
5 Jump tucks

Tuesday October 7, 2014

Wod:

6 rounds for time:

Run 50 meters (around 1 building and cement pad)
3 dead lift 165/135
2 hang power cleans 165/135
1 push jerk 165/135

Use the same bar weight for all bar movements

Monday October 6, 2014

There will be class tomorrow IF the gym is open

Wod:

Death by ring dips-

With a continuously running clock do one ring dip the first minute, two ring dips the second minute, three ring dips the third minute... continuing as long as you are able.  

you are finished when you cannot complete the required amount of ring dips in the time allotted.

Friday October 3, 2014

Wod:

5 rounds for time:
20 Weighted walking lunges 45/35 (each leg)
5 back squat   135/95

Thursday October 2, 2014

Wod:

10 Min Amrap:

Increase by 1 each time...  (1,1 then 2,2 then 3,3 then 4,4...)

Burpee box jump 24/20
Toes to Bar