WOD 7/24/14

WOD: Tester

Cash in:

21 Single Arm KB Snatches

then:

3 Rounds:

Max Double Arm OH KB Carry (40)

Double Arm KB Front Rack Lungewalk back (40)

2 Minute Double Arm Carry (40)
2 min rest between

Cash out: 

3 Rounds:

Max Strict Pull-ups
1 min rest between

WOD 7/22/14

WOD: Gut Puncho

Cash in 1:

Eat 1/2 lb Burger

Cash in 2:

90 second bodyweight hang

4 Rounds for Time:

40 Double Unders

30 Sit-ups

20 Burpees

10 Front Squats (135/95)

400m Run

WOD 7/17/14

WOD: "deadlift train"

3-6-9-12-9-6-3

Deadlift (205/195)

Box jumps

KB over head press (40)

WOD 7/15/14

WOD: "thunder rain"

3 rounds for time:

10 OH lunges each leg (95)

Run 200m

10 Hang power clean (95)

Run 200m

10 Push-ups 

WOD 7/10/14

WOD: Wicked Hot Workout 

Cash-in: 

Roxanne: Jumping jacks entire song with burpees everytime Sting says "Roxanne"

then...

21, 15, 9

Box Jumps (24)

One arm KB Swings (40)

Chest to Floor Push-ups

Run 400m

WOD: 7/8/14

WOD: Death Valley, West Chester 

Warmup:

8 min 3-position KB carry (40)

Then:

20 min AMRAP

10 Thrusters (95)

15 Pull-ups

20 Sit-ups

25 Double Unders

Water spill: 3:05pm

Almost completely evaporated: 3:09pm

Vacation week WODs

The playground relocated to the eastern shore of Lake Michigan:

Monday: 

FMS screens, corrections, 15 minute carry and rotation progressions

Tuesday: 

5 Rounds: 200m carry (position of choice), 20 air squats, 20 mountain climbers, 20 double unders

Wednesday: 

Beach WOD: 5 Rounds: 25m bear crawl, 200m beach hill run, 10 plyo-lunges (scale with stepback lunge)

Thursday: 

5 mile mixed road/trail run

Friday: 

Sit 

Saturday: 

Sit 

Sunday: 

Sit in car