WOD's for the Week

MONDAY 10-3-11
"Santiago"
7 Rounds for time of: *do 4 rounds for scaled version unless you want to do the full Hero WOD.
18 Dumbbell Hang Squat Cleans (35, 25)
18 Pull-ups
10 Power Cleans (135, 95) -from the floor each time
10 Handstand Push-ups (try to touch head to floor each time)

TUESDAY 10-4-11
Snatch
1-1-1-1-1-1-1
Increase weight each time for max lift, or work on skill with moderate weight.

WEDNESDAY 10-5-11
50-40-30-20-10 Squats
5-10-15-20-25 Muscle up transitions
With band between rings, sit on band and position body straight and parallel to floor. Pull up and over as hard as possible so shoulders come over the rings. Push up to fully extended arms. This is one transition.

THURSDAY 10-6-11
5 Rounds of:
30 KB Swings (53, 35) in 1 minute
1 minute of rest
Penalty for not getting 30 KB Swings in any round is 15 Burpees for each incomplete round.

FRIDAY 10-7-11
AMRAP in 15 minutes:
10 Wall Ball Shots (20, 14)
10 Toes to Bar
10 Box Jumps (24, 20)

SATURDAY 10-8-11
Create a team workout to do with friends.
Bring a friend if you have one.