MONDAY 10-22-12
This is Ashley's birthday and since she was last year's paleo winner for most improved workouts she has her own named wod. So today we are doing
"Ashley"
3 Rounds for time:
24 Squats
22 Wall Balls (20, 14)
10 Box Jumps (24, 20)
6 Push Press (115, 75)
This is intended to make you better at Ashley's favorite sport, volleyball-enjoy!
TUESDAY 10-23-12
4 Rounds for time:
15 Hang Power Clean (135, 95)
20 Pistols
400 Meter Run
WEDNESDAY 10-24-12
"Diane"
21-15-9
Deadlift (225, 155)
Handstand Push-ups
THURSDAY 10-25-12
3 Rounds for time:
15 Sots Press (45, 35)
accumulate 30 seconds of Frog Stand*
20 Ring Dips
accumulate 30 seconds of Frog Stand*
*may substitute Planks-count to 30 or watch timer
FRIDAY 10-26-12
25 GHD Sit-ups
5 Pull-ups
20 GHD Sit-ups
10 Pull-ups
15 GHD Sit-ups
15 Pull-ups
10 GHD Sit-ups
20 Pull-ups
5 GHD Sit-ups
25 Pull-ups
SATURDAY 10-27-12
Make-up Day
Do a wod you missed earlier in the week.
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