Monday

WOD: "Helen"

3 Rounds for Time of

• 400m Run
• 21 KB Swings (53/35)
• 12 Pull-Ups

*This is a benchmark WOD! Make sure to log your weights/times and post on Beyond the Whiteboard.  We completed this WOD on May 16 and Nov. 14th. I expect all of your times to be much quicker!!!

Funday

WOD: 5 Rounds for Time

• 6 Power Snatches (95/65*)
• 9 Pull-Ups
• 12 Situps
• 15 Squats

Thursday

WOD: 1 1/4 Front Squats 5, 5, 5, 5
             Bench Pause Reps 2, 2, 2

Wednesday

WOD: "Fight Gone Bad!"

  3 rounds for total reps & calories

• Wall-ball, 20 pound ball, 10 ft target (Reps)
• Sumo deadlift high-pull, 75 pounds (Reps)
• Box Jump, 20" box (Reps)
• Push-press, 75 pounds (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.

Big Boy Pants Required!

Tuesday

Today's WOD depends on the weather. If we're not under water, we'll be outside using the Sleds. If it is raining, we will work on our technique and precision with the Snatch. Wednesday, be prepared to Fight!

Monday

WOD: 5 Rounds For Time 

• 20 Situps 
• 10 Burpee Pull-ups 
• 20 Double Unders