WOD's for the Week

This is the first week of summer vacation from school. Our times are changing for the summer to 7am, 8am, 11am, 4pm, 5pm, 6pm and lifting with Dylan as you schedule with him. Please sign up for the classes you plan to attend. This helps me know when there is a class that doesn't meet your needs. We can change times to better suit your schedules. Let me know what you like and what you don't.

MONDAY 5-21-12
3 Rounds for time of:
50 Double Unders
40 Sit-ups
30 Med Ball Cleans (20, 14)
20 Pull-ups
10 Handstand Push-ups

TUESDAY 5-22-12
1/4 "Murph"
Run 400 meters
25 Pull-ups
50 Push-ups
75 Squats
Run 400 meters
*you may do the middle part in any order i.e.
5 Pull-ups
10 Push-ups
15 Squats
for 5 Rounds
decide after the first round if you want to complete half "Murph" by doing another round

WEDNESDAY 5-23-12
Overhead Squats
1-1-1-1-1-1-1

THURSDAY 5-24-12
5 Rounds for time of:
20 Back Squat (185, 135)
200' Bear Crawl

FRIDAY 5-25-12
In honor of Lydia's birthday do:
5 Rounds for time of:
30 KB Swings (53, 35)
25 Wall Ball Shots (20, 14)
20 Box Jumps (24, 20)
15 Cleans (135, 95)
10 Pull-ups
*these are her favorite moves, Happy Birthday Lydia!

SATURDAY 5-26-12
This is Memorial Day Weekend. There are no classes on Monday 5-28-12. Let me know if you want a "party" workout on Saturday.