WOD 8/31/2015 "Karen"

"Karen"

For time:

150 Wallball shots

(Compare to: 6/12/15 and 8/27/2014)

Or

Mainsite WOD from 8/28/15...

100 Wallball shots (30# wallball rx'd for men/heavier than normal for Women and children)

WOD 8/28/2015

4 rounds for time of:

15 Box jumps, 36-inch box
Run 400M

WOD 8/27/2015

Front Squat 5-5-5-5-5

WOD 8/26/2015

5 rounds for time:

15 chest to bar pull-ups
400M run

WOD 8/25/2015 "Pike"

Pike

5 Rounds for time of:
75-lb thrusters, 20 reps
10 strict ring dips
20 push-ups
10 strict handstand push-ups
50-meter bear crawl

WOD 8/17/2015 "Hope"

"Hope"

3 Rounds for max number of reps (One minute each exercise w/ one minute rest between rounds):

Burpees
75# Power clean
Box jumps
75# Thruster
Chest to Bar Pull-up

(Compare to 8/18/2014)

WOD 8/14/2015 "Fran"

"Fran"

21-15-9 reps for time:

Thrusters (95#/65#)
Pull-ups

WOD 8/13/2015

5 minute AMRAP of Burpees

then:

"Jeremy"

21-15-9 reps for time of:

Overhead squat- 95#
Burpees

(Compare to 8/12/2014)

WOD 8/12/2015 "Helen"

"Helen"

3 Rounds for time of:

Run 400 M

21 KB Swings (1.5 pood (53#)/1 pood(35#))

12 Pull-ups

WOD 8/11/2015 "Diane"

"Diane"

21-15-9 reps for time of:

Deadlift (225#/155#)
Handstand push-ups

WOD 8/10/2015 "Barbara"

"Barbara"

5 rounds each for time:

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest 3 minutes between each round.

WOD 8/7/2015

For time:

40 wall ball shots
40 mountain climbers (2 count = 1)
40 hollow rocks
40 Plank on elbows/Hip-downs (alternating sides)
40 KB Swings
40 Back extensions
40 sit-ups
40 toes-to-bar
400M Run

*Scale appropriately.

(Compare to 8/7/14)

WOD 8/6/2015

Thruster 3-3-3-3-3

Then:

Triangle Couplet

15-10-6 reps for time of:

Thrusters
Bar muscle-ups

Men use 165#, women use 115#

WOD 8/5/2015 "Grace"

"Grace"

For time:

30 Clean and Jerks (135#/95#)

WOD 8/4/2015

Burbee + 185-lb back squat ladder
Rest 3 minutes
Burpee + 115-lb shoulder-press ladder
Rest 3 minutes
Burpee + 245-lb deadlift ladder

For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third, continuing as long as you are able.  Use as many sets each minute as needed.

WOD 8/3/2015

Back Squats 5-5-5-5-5

(Complete a max set of unbroken double-unders (or singles if you don't have DU's) between ech set of squats)

then:

Complete AMRAP in 15 minutes of:

Dumbbell Squat snatch, 5 reps, left arm
Dumbbell Squat snatch, 5 reps, right arm
50 Double-unders

(Compare to 8/4/2014)