WOD's for the Week

This week is compliments of Lydia who is home for spring break. These are some of her fun WOD's from her gym in Iowa. For those of you that are in the Burpee Challenge our time is almost up. We have this week and two days of next week. I've never looked forward to Easter like I have this year! Make sure you are caught up on any Burpees not done from the last few weeks and be ready to finish with 100 on the day after Easter. I don't care if you do the 100 Burpees for time on that day or not but you just have to finish this Challenge on that day to earn your shirt. Good Luck and keep going!

MONDAY 4-2-12 (Burpee Day 93)
7 sets of 7
Bear Complex (95, 65)
This consists of :
Power Clean
Front Squat
Push Press
Back Squat
Push Press
*You must do all 7 Bear Complexes for one set without putting the bar down on the floor. The only time it can touch the floor is when you start the Power Clean but it must touch and go only. There will be a 5 Burpee penalty for every time the bar touches the ground other than between sets.There are 7 sets of 7 Complexes.

TUESDAY 4-3-12 (Burpee Day 94)
"Iowa Chipper"
20 Med Ball Cleans (20, 14)
20 Med Ball Sit-ups (20, 14)
25 Front Squats (115, 75)
25 Renegade Push-ups (25, 15)
20 Box Jumps (24, 20)
20 Ring Dips
10 Knees to Elbows

WEDNESDAY 4-4-12 (Burpee Day 95)
"Deck of Cards"
Clubs=Squats
Spades=Toes to Bar
Hearts=Burpees
Diamonds=Supermans
Jokers=50 KB Swings (53, 35)
A=11, K,Q,J=10, all #'s = the number (ie 2=2)

THURSDAY 4-5-12 (Burpee Day 96)
3 Rounds for reps in 1 minute each of:
Row-for Calories
Push Press (75, 55)
Sit-ups
Pull-ups
Squats
Rest
*time sequence is the same as Fight Gone Bad. 1 minute for each movement and 1 minute of rest between rounds totaling 17 minutes.

FRIDAY 4-6-12 (Burpee Day 97)
We will have only morning classes unless you make arrangements with Renee or Dylan for the evening times.
5 Rounds for time of:
21 Wall Ball Shots (20, 14)
7 Pull-ups
7 Ring Dips
7 Deadlifts (body weight)
7 Burpees
After all 5 rounds Run 800 meters.

SATURDAY 4-7-12 (Burpee Day 98)
Gym Closed  Happy Easter
Don't forget to do your Burpees!

SUNDAY 4-8-12 (Burpee Day 99)
Easter - be all caught up on Burpees
Tomorrow 100 Burpees for time.