Saturday 9/28/13 WOD

WOD TABATA THIS. Row. Air squats. Pull-ups. Push-ups. Sit-ups. It’s Cassi’s Birthday WOD as requested by the birthday Girl!    

WOD 21-15-9 Hang Snatch – 95/65. Ring Dips. 400 meter run after the 21  and 15 rounds .

Thursday 9/26/13 WOD

WOD

Pick your squat.

Back squat/Front squat/Overhead squat

3-3-3-3-3.

Choose a squat then find a working weight for all five sets.

Then

“Bring Sally Up” challenge. 45/35

You can thank Rich Froning for this lovely challenge.

 

 

Wednesday 9/25/13 WOD

WOD Filthy Fifty 50 box jumps 24inch. 50 jumping pull-ups. 50 kettlebell swings 35lbs 50 walking lunges. 50 knees to elbows. 50 push press 45lbs. 50 back extensions. 50 wall ball shots 20/14lbs. 50 burpees. 50 double unders. All for time.

Monday 9/23/13 WOD

WOD Thrusters 95/65 1-2-3-4-5-6-7-8-9-10 Lateral Jumps 24/20 10-9-8-7-6-5-4-3-2-1 Ascending thrusters 1-10 with descending lateral jumps 10-1 for time.

Friday 9/20/13 WOD

WOD 5 rounds for time 5 pull-ups 10 push-ups 15 air squats 20 kettlebell swings 53/35  

Thursday 9/19/13 WOD

WOD Complex 1 deadlift 1 hang clean 1 front squat 1 push press For max load/quality Then 50 burpees for time.

Tuesday 9/17/13 WOD

  Skill Practice rope climbs WOD 10 min AMRAP 2 Rope climbs 10 Box jumps 24/20 Wear long pants or long socks.