Friday, July 11th: Lady WOD

Be sure to write the time down of this WOD for a later date. If you plan on participating in Barbell for Boobs in October, you will be repeating this then. Great Benchmark WOD!!!!



Warm-up
400m run/500m row
10 pass throughs
10 around-the-world
10 bar kip swings
10 push-ups
10 medball cleans

- Burgener Warm-up with PVC as class
- work up to WOD weight


WOD

"GRACE"

30 clean and jerks (135/95)

Post:
10min EMOM

5 pull-ups
5 burpees

Wednesday, May 14th

Warm-up
10 Pass throughs & Around-the-world
20 burpees
10 V-ups 
10 push-ups

All the following will be down and back
-Lunges
-high knees
-butt kicks
-karaoke (grapevine) 


WOD

Complete Each of the Following Tasks in Any Order

-Max weight barbell walk 50'

-Max Set Pull ups

-Max Rep Bwt Bench Press

-Max Handstand Walk

Rest as needed between efforts

Developing Handstand with CLB

Handstand Walk progressions

Wednesday, April 30th "Interval Helen"

The Face that Launched a Thousand Reps

WARM-UP
400m Run
10 Pass Throughs
10 Push-ups
10 Pull-ups
10 Kettlebell Swings
10 burpees

WOD
20 AMRAP:
400m Run
21 Kettlebell Swings (53/35)
12 Pull-ups
Rest 2 min 

Post number of completed (and partial) rounds to whiteboard.
 

Friday, December 20

Warm-up

50 double unders
10 push-ups
10 sit-ups
10 air squats
5 Sampson stretch each leg (hold 5-10 sec each)

Buy-in

400m run x 4 (1:1 work:rest)

WOD

"Lynne"

5 rounds for max reps

body weight bench press
pull-ups

let the madness begin.

Welcome Back 

Strength
Front Squats
5-3-2-1-1-1


WOD
For time

15x pull ups
40x split jumps (Back of the knee touches the ground)
30x wall balls (20-14)
10x pull ups
30x split jumps
20x wall balls
5x pull ups
20x split jumps
10x wall balls

**Split jumps are jumping into the split position, the knee touches the ground. looking for the straight vertical shin.

This is the idea, You do not need to go this fast, remember your FORM, your Back Knee must touch the ground.