Wednesday 130717

All-levels WOD/Beginner WOD:
“I hate the ‘80s” For time: 80 american kettlebell swings 1.5/1 pood, 80 pistols (step ups,) 80 weighted sit ups 45/25, 80 jump squats

Competition Team WOD:

“Time to Roll The Dice”
Teams of 4
At the start of the clock, 1 team member will roll a set of dice.
Every team member must complete the exercise shown on the dice before rolling the dice for the next exercise. Time Cap of 20minutes. Total is highest rep score.

2=2 wall climbs
3=3 handstand pushups
4=4 pistols (2 per leg)
5=5 burpees
6=6 hand release pushups
7=7 box jumps (24#/20#)
8=8 walking lunges w/plate overhead (45#/25#)
9=9 wall balls
10=1X400m run
11=11 ab mat situps
12=12 air squats


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Here’s what’s on tap for Thursday’s classes:

All-levels WOD/Beginner WOD:
“Coach Michael’s Beach Body Workout”
5 rounds:
1 pull up, 2 push ups
2 pull ups, 4 push ups
3 pull ups, 6 push ups

Round ends when either movement is not done unbroken. Score is number of total reps in lowest round. Rest as much as needed between rounds.


Wall balls
Toes to bar

Competition Team WOD:
Part A. Strict Press 10×2 reps, rest 90 seconds between sets.

Part B. 2 k Row for time.