Monday – 08/29/2011

Skill: Rope Climb
Monday’s WOD below or Baseline WOD for Transformation Tour

Cash in 400 m run
21-15-9x – Sumo Deadlift High Pull (m:115#/f:75#)
21-15-9x – Ring Push-ups
Cash out 400 m run

Saturday 08/27/2011

Skill: Rope Climb

Partner WOD:

As a team each partner completes 30-20-10 reps of:
Push Jerks (m:95/f:65)
Toes to Bar
Wall Balls (m:20/f:15)

All team members must complete their movement before moving to the next.  When complete, run an 800m together.

Thursday 08/25/2011

Happy Birthday Daryl and William!!

Skill: Progressions to the Snatch


Cash-in with 800m then…

3 rounds for time
10x Burpee Box Jumps (m:24″/f:20″)
20x Walking lunge steps, each leg
30x Push-ups
40x Sit-ups

Cash-out with 800m

Tuesday 08/23/2011

Happy Birthday Randee!

WOD: 4 rounds for time

400 M weighted run (m:45#/f:25#)
Knees to Elbows (Start with 25 reps for first round, then deduct 5 reps for each of the remaining 3 rounds)

Saturday 08/20/2011

Skill: Playtime with gymnastic rings

Partner WOD Chipper: One round for time (one does movement while other rests, but partners must run together)

200 M run
44 Box jumps (m:24″/f:20″)
400 M run
44 Wall Balls (m:20#/f:15#)
800 M run
44 Deadlifts (m:225#/135#)
400 M run
44 V-ups
200 M run