WOD's for the week

Lydia and Dylan helped me write the WOD's for this week as you will be able to tell right away. Dylan is offering another Nutrition Talk on August 4 at 9:00am. If you are interested please sign on the board under Saturday. Maybe with more advance notice people can plan to come more easily. Also include topics you have questions about so Dylan can give us information that we want to use.

MONDAY 7-16-12
21-15-9
Box Pull Through*
Lunge Steps x2
V-ups (25, 15)**
*between two boxes do a push-up, jump through, do a dip with straight legs, jump back through=1
**lay on back on floor with arms extended overhead holding a plate, raise straight legs to straight arms with plate and touch together

TUESDAY 7-17-12
after the regular warm up additional warm up for this WOD is:
-Shoulders on the wall with armpits against the wall to stretch shoulder in the right way
-Lunge position with back foot on wall or box with hips pushed forward to stretch forward hip and back quads
Overhead Squat
3-3-3-3-3
Mini wod following
AMRAP in 9 minutes:
5 Pull-up
10 Double Unders

WEDNESDAY 7-18-12
3 Rounds for time of:
25 Wall Ball Shots (20, 14)
20 Sit-ups
15 Box Jumps (24, 20)

THURSDAY 7-19-12
AMRAP in 20 minutes:
5 Handstand Push-ups
10 Pistols
(this is Mary minus the pull-ups, that will be tomorrow)

FRIDAY 7-20-12
AMRAP
1 Pull-up each minute increasing by 1 each round
i.e. 1 Pull-up the first minute,2 Pull-ups the second minute... until you can't complete the round.
score is number of minutes plus pull-ups done in the uncompleted round.