Saturday, August 22nd, 2015

9am: Olympic Weightlifting class – Snatch

10am: Partner WOD – “The Seven”

Seven rounds for time of:
7 Handstand push-ups
7 Thruster, (135/95)
7 Knees to elbows
7 Deadlift, (245/160)
7 Burpees
7 Kettlebell swings, (70/55)
7 Pull-ups

Pair up with a partner and share this one for time.  Only one person working at a time.


Friday, August 21st, 2015

Every minute on the minute for 20 minutes:
Odd: Max calories on Rower
Even: Max Burpees
Odd: Max calories on Assault Bike
Even: Max Burpees

Total up all reps and calories and post to comments.

Strength/Skill: Work up to your heaviest set of 20 reps on Overhead Squats

Tuesday, August 18th, 2015

WOD: “Fight Gone Bad!”

Three rounds of:
Wall-ball, 20/14 (Reps)
Sumo deadlift high-pull, 75/53 (Reps)
Box Jump, 20″/16″ (Reps)
Push-press, 75/53 (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Strength/Skill: Mobility work