Wednesday, August 20, 2014

19th August 2014 by Mike

W.O.D.

Row 500 meters

4 rounds with a 3 minute rest inbetween

Cash Out:

Max Plank Hold

Tuesday, August 19, 2014

18th August 2014 by Mike

W.O.D.

30 minute a.m.r.a.p.

12 Walking Lunges

15 GHD Sit Ups (Ab mats)

15 Back Extensions

5 Chest to Bar Pull Ups

“I never think of the future. It comes soon enough.”

Albert Einstein

Monday, August 18, 2014

17th August 2014 by Mike

Happiest of Birthdays to Mary Edwards! (Yesterday!) Hope you had a fabulous day!

W.O.D.

“Annie”

50 – 40 – 30 – 20 – 10

Ab Mat Sit Ups

Double Unders

Cash Out:

Tabata Lunges

“Don’t cry because it’s over, smile because it happened.”
― Dr. Seuss

Sunday, August 17, 2014

16th August 2014 by Mike

Teams of 2 or 3

8 minute Time Cap

100 Wall Balls 20/14#

(one athlete working at a time)

3 Burpee Penalty for both/all teammates if ball touches the ground.

When clock says 8 minutes

3 2 1 ………..go

10 minute a.m.r.a.p.

Alternating Partners Shuttle Sprint 20′ 40′ 60′

8 Sumo Deadlift High Pulls 75/45

12 Box Jumps 24/20″

Rest 2 minutes

Clock says 20 minutes

3  2  1………go

Team Relay Sled Drag Gate Run

3 plates/2 plates

(one trip each)

Saturday, August 16, 2014

15th August 2014 by Mike

W.O.D.

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Power Cleans 135#/95#

Toes to Bar

Burpee over Box 20″/18″

A slip of the foot you may soon recover, but a slip of the tongue you may never get over.

Benjamin Franklin