WOD's for the Week

MONDAY 7-11-11
7 rounds for time of:
10 Med Ball Squat Cleans (20, 14)
10 Burpees

TUESDAY 7-12-11
21-18-15-12-9-6-3
Front Squat (185, 115)
Sit-ups

WEDNESDAY 7-13-11
"Lynne" 5 rounds of:
Max reps of (as close to body weight as you can do) bench press
Max reps of pull-ups (when you have to stop or come off the bar you are done)
no time recorded just max reps
record max reps for each movement for each round i.e. #/#, #/#....

THURSDAY 7-14-11
With a continuousley running clock do:
1 Clean and Jerk (135, 95) the first minute
2 Clean and Jerks the second minute
3 Clean and Jerks the third minute
repeat until you can no longer do the prescribed number in the minute.
record last round completed and single reps in the unfinished round for score.

Friday 7=15=11
Filthy 50 (or Terrible 25)
You choose, do 50 or 25 but stick with one or the other.
50 Box Jumps (24, 20)
50 Jumping Pull-ups
50 KB Swings (53, 35)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45, 35)
50 Back Extensions
50 Wall Balls (20, 14)
50 Burpees
50 Double Unders
45 minute cap for Filthy 50 (and must do Rx)
30 minute cap for Terrible 25 and may scale as needed.

SATURDAY 7-16-11
Should every Saturday be a share the pain day?
It sure worked great this week. If so bring a friend again and we will have as much fun as possible making up a workout and then doing it together.