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Thursday WOD

800 m Run Walk Stretch as a Class

Strength:  Close Grip Bench Press

8 Sets of 8 Reps  Increasing # Each Set

Metcon: For Time 21-15-9

Toes To Bar

Power Clean  135#/9#

Wall Ball Shot  20#/14#

-Record T2B/K2C, PCLN # & Time-

Post WOD Bonus: (After 5 Minutes of rest) then 10 Minute Time Cap

3 rounds for Total Reps: Once started all reps in each round must be UNBROKEN

Max Effort Bench Press  115#/65# (elite 135#/95#)

Abmat Sit-up (Record BP# & total reps for both movements)

TUESDAY WOD 6.23.15

Strength: 14 Minute Time Cap

6- Minute to find 1 Rep Max Shoulder 2 OverHead

1 minute Transition

4- Minute Max Calorie Row

1- Minute Transition

2- Minute MAX UNBROKEN pull Ups

-8 Minute Set-up  & Rest-

WOD: Complete All REPS For Time 50-40-30-20-10

Med-ball Butterfly Sit-ups  20#/14# (or 25#/15# plate)

Push-ups

Power Cleans  135#/95#…Reps of 15-14-13-12-11

-Post Times & PCLN Weight Used-

FRIDAY WOD 6.12.15

HAPPY HAPPY FRIDAY WOD 🙂

Warm up..STRETCH

WOD…FOR TIME

400-Meter run & 400 Meter Row

30- Burpee Bar Touch

40- Shoulder 2 Over Head #95/55

50- Med Ball Cleans #30/20

100 Foot OverHead Lunge #45/25 Plate

200-Meter Sprint

Happy Birthday Chrissy,We Love You 🙂

THURSDAY 6.11.15

HAPPY THURSDAY WOD 🙂

WARM UP

STRETCH

800-METER RUN

WOD…4 Rounds:
21-Pull-Ups
15-Box Jump Overs 24″/20″
9-Over Head Squats #95/55

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