Posts belonging to Category WOD

1 Minute on 1 Minute OFF for 10 Min.

• 30 Kettlebell Swings 53/35 – Games 70/53

You have 1 minute to get 30 KBS.  If you do NOT get 30 KBS in a Minute, count a penalty & change to a lighter KB.  Penalty= 1 penalty = a 1,000 m Row, 2 Penalty = 2,000 m Row etc…

then…

• I go you go! (6 Min AMRAP/ with partner)
• 3 pull ups
• 6 Ring Dips
• 9 Push Ups

7:00am:  Casey S. 4.40.8, Gary, Cosette 4+8, Leo 4.37.4 3, Ryan 4.39.0, Dana4 + 7, Christy
9:30am:  Sean 8.17.9 (2K), Stacy H. 4.26.6, Susan, Sarah A., Susan, Ryan, Sarah E., Jamie

6:30pm:  Betty 3, Tassin 3, Susan 3, Michelle 3, Jason 9:1 38 (2K), Mike F. 3, Mike L. 3
7:30pm:  Stacy A. 3 2/3, Tom 3 2/3, Andrea

For time:

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

10 Min AMRAP

• 15 OH Squat
• SDHP
• KB 55/35
• Box Jump

7:00am:  Casey S. (RX) 6+ 5 OHS, Aaron T. 3+15, Gary 4.33, Cosette 4+5 BJ, Leo 4 + 10 SDHP, Christy 3 + 7 BJ, Ryan 4.66, Brett 3.1

9:30am:  Sean (RX) 4 + 10 SDHP, Stacy A.  (RX) 6 + 2 OH, Stacy H. 5 + 5 OH, Susan 4 + 2KB, Johnny 4 + 2 KB, Jim 4, Paul 4 + 2 KB, Laura 4, Jamie 4 +5 OH, Stacy S. 4, Mark 6, Craig 4 + 12 BJ