WOD - Saturday August 8

3's a crowd

Team Workout (3 Athletes Per Team)

5 Rounds for Team Reps
(1 Round = all athletes completing 30 sec. of work on each exercise)

30 sec Thrusters (75)(55)
30 sec Rest (5 Push-Up Buy-in for next exercise must be completed during this time)
30 sec Sumo Deadlift High Pull (SDHP) KB (53)(35)
30 sec Rest (5 Push-Up Buy-in for next exercise must be completed during this time)
30 sec Overhead Squat (OHS) Dynamax Ball (20)(14)
30 sec Rest (5 Push-Up Buy-in for next exercise must be completed during this time)
1.5 minutes of rest (5 Push-Up Buy-in for next exercise must be completed during this time)

Explanation: Each athlete will work for 30 seconds then move to the next station during 30 sec of rest. However, 5 push-ups must be performed during the rest period prior to the start of the next exercise. There will be a 1.5 minute break between rounds

Each team will have a captain responsible for keeping track of score. 1 Rep = 1 Point (no points for push-ups

WOD -Friday, August 7

buy in...
2 rounds
10 cleans
10 pull ups

WOD
Five rounds for time of:
2 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows

cash out....
2 rope climbs

WOD - Thursday, August 6

buy in...40 burpees

WOD
Back Squat 5-5-5-5-5 reps

cash out...

400 m backwards

WOD - Wednesday, August 5

buy in...
800 m run

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips in any order

cash out....
20 double unders

WOD - Tuesday, August 4

buy in...
2X
10 burpees
10 sit ups
10 push ups

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

cash out....
water

WOD - Monday, August 3

buy in...
muscle up practice

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups

cash out...

50 lunges

WOD - Sunday, August 2

Rest Day