WOD's for the Week

MONDAY 10-10-11
4 Rounds for time of:
1/4  "Angie"
25 Pull-ups
25 Push-ups
25 Sit-ups
25 Squats
* You may do "Angie" for the board but you need to do 100, 100, 100, 100 all in order and all Rx.

TUESDAY 10-11-11
7 Rounds for time of:
10 Med Ball Cleans (20, 14)
*floor to shoulder each time with a full squat inbetween
10 Burpees

WEDNESDAY 10-12-11
Overhead Squat 1-1-1-1-1
Front Squat 1-1-1-1-1
Back Squat 1-1-1-1-1
*try to increase load on each of the 15 lifts.

THURSDAY 10-13-11
4 Rounds for time of:
5 Muscle-ups OR 15 Pull-ups and 15 Ring Dips
10 Deadlifts (225, 155)
15 GHD Sit-ups * do only every other round on the GHD and the rest on the floor with an abmat.
Row 50 Meters 1st round
Row 100 Meters 2nd round
Row 150 Meters 3rd round
Row 200 Meters 4th round
*Row is a sprint, as fast as possible each time.

FRIDAY 10-14-11
For those who already know how to do a rope climb you may do:
5-4-3-2-1
Rope Ascents
Clean and Jerks getting heavier each time.

For those of us who don't know how to climb a rope we will have a skill day and learn how to do or scale this movement.

SATURDAY 10-15-11
Share the Pain Day
I just learned this is National Grouch Day. Bring your favorite grouch and let's give them something to be grouchy about. My arms are sure grouchy today over last Saturday's workout.