WOD -Saturday, July 25

buy in…
200m backwards run
2 rounds
10 pullups
10 burpees



Three rounds of:
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.

WOD -Friday, July 24

buy in…
500 meter row

practice kettle bell clean and press

wod
3 Rounds For Time:


Run 800m
50 KB Swings (53)
50 Double Unders
50 Box Jumps (24)

scaled:25 reps

WOD - Thursday, July 23

buy in…
Warm up
3 rounds
10 pullups
200 m run

3 rounds
5 practice front squats

wod
21-15-9
squat cleans
Kness to elbows

Finish
75 sit ups

WOD - Wednesday, July 22

Buy in….
3 rounds
10 back extensions
10 ring dips
10 burpees


wod
5 rounds
400 m run
10-15 OH squats

finish
100m broad jumps
100m sprint

WOD - Tuesday, July 21

Buy in….
3rounds
30 seconds of handstands
10 burpees
10 OH squats

WOD
For time
150 wall ball shots


finish 800 m run

WOD-Monday July 20-2009

Warm Up
Muscle up practice 10 minutes

find 5 Rep max for press and back squat

4 rounds

5 Back Squats
10 Pull-Ups
5 Press

Stage two bars, partner up as needed. Minimize the transitions.

WOD - Sunday, July 19

Rest Day