Tuesday WOD (5/26/15) Jumps, Rows, Swings, and Twists

Row

Tabata: Double Unders or Speed Steps
Then…
5 Rounds for time:
Row 250m
15 Kb Swings (50/35)
15 Russian Twist (30/20)

Memorial Day WOD: “Murph”

Murph

Two Class Times: 9:00am & 10:30am

(Wod can be done as an individual or with partners!)

Saturday WOD (5/23/15) Lots of Walking Lunges…

DL

WOD #1:
400m Walking Lunge
WOD #2:
Complete 4 Rounds for Time:
12 Deadlift (body weight)
12 Knees to Elbow

Friday WOD (5/22/15) “Nancy”

OHS

“Nancy”
5 Rounds for Time:
Run 400m
15 Overhead Squats (95/65)

Thursday WOD (5/21/15) “Chelsea”

pu

“Chelsea”
Each min on on the min for 30 mins:
5 Pull-ups
10 Push-ups
15 Squats
OR
“Cindy Practice”
4 x 5 min AMRAP with 2 min rest of:
5 Pull-ups
10 Push-ups
15 Squats

Wednesday WOD (5/20/15) BJ, BS, and KB

BJ

10-9-8-7-6-5-4-3-2-1
Box Jumps (30/24)
Ball Slams (30/20)
Kb Swings (50/35)

Tuesday WOD (5/19/15) SNATCH!

Snatch

21-15-9
TTB
Power Snatch (115/75)

Saturday WOD (5/16/15) “Elizabeth”

Sat Clean

“Elizabeth”
21-15-9
Clean (135/95)
Ring Dips

Friday WOD (5/15/15) Rowing and Burpees

Fri Burpee

Complete 10 Rounds for Time:
Row 15 Calories
12 Burpees
*Rest 1 minute between rounds

Thursday WOD (5/14/15) Doubles, MUs, and Kb

Thurs MU

Jerk
3-3-3-3

Then…

Complete 5 Rounds for Time:
30 Double Unders
5 Muscle-ups
15 Kb Swings (45/35)