Saturday August 1, 2015

Wod:    Coached!


Card game!

Friday July 31, 2015

This wod will be coached

7x7

7 rounds for time

7 wall balls 20/14
7 wall ball slams 20/14
7 sit ups
7 push ups
7 squats
7 push press 135/95 (racked)
7 back squat 135/95 (racked)

Thursday July 30, 2015

Wod:

21-15-9

Overhead Squat 95/65 (unracked)
Ring Dips
Box Jumps

Wedneday july 29, 2015

Wod:

partner wod!

Each set of partners gets 1 wallball   20 for men 14 for women

run 400 meters with wallball
run bleachers with wallball
100 weighted sit ups- sit up with ball then toss to partner
run bleachers with wallball
run 400 meters with wallball

Tuesday July 28, 2015

wod:

Ashley Birthday Wod

with a partner, complete:

7 rounds for time

2 wall climbs
6 hand stand push ups
19 squats

cash out:
84 weighted lunges

Monday July 27, 2015

This will be an uncoached wod:

6 X 400 meter run, rest 2 minutes between sprints

Saturday July 25, 2015

Wod:

Annie
50 – 40 – 30 – 20 – 10 For Time
Double Unders
Sit Ups