Tuesday July 27th

21-15-9
DB Push Press
DB Squats
Burpees

Ian 6:03,(20#, he could have gone heavier ;)

Nichole 8:03, 25#,20#,20#
"T" 9:59, 12#
"Suz" 10:45, 12#

Thursday July 15th

Practice KB Swing technique

3 Rounds of:
400M Run
20 Wall Ball Shots
10 In and Out

Great Job today on all accounts, the In and Outs can be a challenge for the first time!

Tuesday July 13th

I may have gone a little over board with this Chipper, but everyone finished it! Great Job

30 MB Cleans
30 Box Jumps
30 Dips
15 Renegade Rows
30 Double Unders (90 singles)
30 DB Push Press
30 Russian Twist
15 DB Thrusters
30 Push Ups
15 Burpees
30 Squats

July 1st thru July 10th!

I don't know what happened but I fell behind posting the WODs we've done!

Saturday July 10th
AMRAP in 10 minutes
30 Lunge with KB overhead
20 Pushups
10 KB Swings

rest for approx 3 minutes then 4 rounds of:
20 sec squat
sprint, 10 rest

Thursday July 8th
40 Shoulder Press (DB or bar)
30 Squats
20 Ab Mat situps
10 Burpees
for 3 rounds OR half the # of reps for 4 rounds depending on your level

Tues. July 6th
3 rounds of:
15 Ab Mat
10 OH Squats
6 Squats
Rune 400m

Thurs July 1st
21-18-15-12-9-6-3
Squats, Dips and Superwoman