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Thursday, 21 August 2014 (*1300*)

August 21, 2014

*Please note time shift to 1300 due to instructor availability*

Warm-Up:
Jog to garage/2 laps
Cals/Stretches
3x: 5 jumping pull-ups, 10 sit-ups, 10 jumping squats

WOD:
Cash-in: 50 Double-unders
-then-
3 RFT
10 Bench Press (115/75)
15 Box Jumps
20 Med-Ball ABMAT Sit-ups
200m Med-Ball Run
-then-
Cash-out: 50 Double-unders

BONUS: 5-minute ABS

If you can’t make it out, consider doing a 5k run/row on your own.

Thursday 21 August 2014 (0730)

August 21, 2014

WOD:

Kelly/2

5 RFT
200m run
15 box jumps
15 wall balls

Cash out: 12 Skin the Cats (work on K2E or T2B if you can’t get all the way over and back)

Wednesday 20 August 2014 (1130)

August 20, 2014

Please note the time change! We are starting at “1130” due to some scheduling conflicts in peoples schedules today, hopefully everyone can make it out on time.
Warmup:
Run a lap
Stretch/Cals
3 RDS:
5 Burpees
10 Tarzan Pullups
15 Squats

WOD 1: 5-5-3-3-1
Push-Press (from rack)

WOD 2: TABATA (20 sec. on, 10 sec. off)
Pullups
Situps
KBS
Goblet Squats
Ring Dips

We will rotate movements after each round of 20 seconds. Total time for WOD is 20 min.

Tuesday, 19 August 2014 (1200)

August 19, 2014

Heavy Day!

Warm-up:
Jog to garage/2 laps
Cals/Stretches
3x: 5 hand release push-ups, 10 PVC pass throughs, 10 PVC OVHD Squats

WOD 1:
Power Snatch
5-5-3-3-1

WOD 2:
EMOM 10
5 Ring push-ups w/feet on med-ball (scale as necessary)

BONUS: 5-min abs (for those who are interested)

Tuesday, 19 Aug 14 (0730)

August 19, 2014

W/U:
Laps/Cals/Stretch
3 Rds
15 Lunges
20 Sit Ups
10 Butpees

WOD:
21-15-9 reps for time of:
115-lb. cleans
Ring dips

Monday 18 August 2014 (1200)

August 18, 2014

Warmup:
Run lap around garage
Strectch/Cals
4 rds:
10 Pushups
10 Squats

WOD: For Time
10 Squat Cleans (95/65#)
50 Double Unders
50 Abmat Sit-Ups
8 Squat Cleans (115/75#)
40 Double Unders
40 Abmat Sit-Ups
6 Squat Cleans (135/95#)
30 Double Unders
30 Abmat Sit-Ups
4 Squat Cleans (155/105#)
20 Double Unders
20 Abmat Sit-Ups
2 Squat Cleans (175/115#)
10 Double Unders
10 Abmat Sit-Ups

Monday 18 Aug 2014 (0730)

August 18, 2014

I won’t make it today but go ahead and hit this WOD!

10 2-minute rounds of:
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 push-ups
15 squats
Row for calories

Rest 1 minute between rounds. Post number of calories rowed each round to comments.

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