Relax today
Homecoming Dance Tonight
for the WOD
Please be safe
Dont Drink and Drive
Dont Drink
Relax today
Homecoming Dance Tonight
for the WOD
Please be safe
Dont Drink and Drive
Dont Drink
Come ready to Work
Choice Day
Short Day
Goofy Schedule.
Come ready to go!
Warm Up
21-15-9
Hang Clean
Sit Ups
Push Ups
400m between the 21 the 15 the 9
Mats
Ladders
WOD
15 Rounds
for time
100m Sprint
21 Air Squats
Warm Up
2 Rounds:
10 OHS
400m
10 Pull Ups
20 Sit Ups
Thrusters 3×10
Snatch 5×5
WOD – “Melissa”
5 Rounds:
15 Thrusters
15 Pull Ups
1 400m
3 Rounds:
30 sec Back extensions
30 Sec Knee Ups
30 Sec Russian Twists
Warm Up
800m
Snatch 5×5
Box Jumps 3×20
WOD – “Tabata 2 Times”
3 Minute Push Ups
4 Minute Air Squats
Fatigue Makes Cowards of Us All
Warm Up
2 Rounds
15 Pull Ups
15 Box Jumps
400m
Push Press 5×5
American Swings 3×20
WOD – “Linda”
10 Rounds
Push Press 10-1
Cleans 10 -1
Squats 10-1
Start with 40 kg, 60, 80
First round is 10-10-10
Second round is 9-9-9
Third Round is 8-8-8
…………
Warm Up
800m
10 Pull Ups
10 Push Ups
10 Ninja Roll Ups
Mats
Ladders
WOD
3 Rounds:
400m run
25 Air Squats
25 Sit Ups