WOD's for the Week

MONDAY 9-19-11
For Time:
15-12-9-6-3
Power Cleans (135, 95)
Bar-facing Burpees
(Face the bar with your chest on the ground, jump up and forward over the bar = one burpee. Turn around, face the bar with your chest on the ground, jump forward and back over the bar = 2nd burpee)

TUESDAY 9-20-11
"Ashley"
Our own Ashley Bowers developed this WOD (as her paleo prize) to improve her favorite sport, Volleyball.
3 Rounds (her volleyball #) for time:
24 (how old she will turn) Squats (Defense)
22 (day of her birth) Wall Balls (Setter)
10 (month of her birth) Box Jumps (24, 20) (Hitter)
6 (number of players on a team) Push Press (115, 75) (Server)
Congratulate Ashley for earning this prize (by improving the most in her workouts after the paleo challenge) by doing your best on her named WOD.

WEDNESDAY 9-21-11
For Time:
15-12-9
Thrusters (135, 95)
Weighted Pull-ups (45, 30 pound dumbbell between your legs with ankles crossed)

THURSDAY 9-22-11
5 Rounds not for time:
3 Deadlift (as heavy as possible)
Max reps Hand Stand Push Ups
(score weight/#reps, wt/#reps...)

FRIDAY 9-23-11
"Helton"
3 Rounds for time of:
800 Meter Run
30 Dumbbell Squat Cleans (50, 35)
30 Burpees
(scale as needed good suggestion is 400 M, 20 and 20)

SATURDAY 9-24-11
"Share the pain"
Bring a friend and see what we can do together.