WOD -Friday, July 31

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2X
30 second handstand hold
10 practice snatch


WOD
21-15-9 reps of:
Clean 135 pounds
Ring dips

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iron cross stretch 2X

WOD - Thursday, July 30

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practice ring dips 15
2x
10 OH squats
5 burpees

WOD
Thruster 1-1-1-1-1-1-1 reps



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3X 200m sprint

WOD - Wednesday, July 29

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3rounds
10 pull ups
10 cleans

WOD
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

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400 meter run

WOD - Tuesday, July 28

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2 rounds
100m forward
100m backwards
25m bear crawls


WOD

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

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20 knees to elbows

WOD - Monday, July 27

Gotta Love Mondays!


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2 rounds
10 turkish get ups
10 kness to elbows
5 burpees

WOD Barbara

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

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4x30 second plank holds

WOD - Sunday, July 26

Rest Day

WOD -Saturday, July 25

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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.