WOD's for the Week

I just realized in the 6:30 class this morning that I never put the WOD's up on the blog. Sorry about that for those of you that want to check and see what we are doing before you get to the gym.

MONDAY 1-30-12 (Burpee Day 30)
10-20-30 reps for time:
Wall Ball Shots (20, 14)
Walking Lunge Steps
Overhead Squats (95, 65)

TUESDAY 1-31-12 (Burpee Day 31)
"JT"
21-15-9 reps for time:
Handstand Push-ups
Ring Dips
Push-ups

WEDNESDAY 2-1-12 (Burpee Day 32)
For time:
150 KB Swings (53, 35)

THURSDAY 2-2-12 (Burpee Day 33)
Back Squats
5-5-5-5-5
Advanced = 1.5 x body weight
Elite = 2 x body weight

FRIDAY 2-3-12 (Burpee Day 34)
For time:
1000 meter Row
then:
21-15-9 reps:
Front Squat (135, 95)
Back Extensions (on the GHD)

SATURDAY 2-4-12 (Burpee Day 35)
Open Gym
make up a new work out or do an old one you missed