For Time:
100 Squats
30 Box jumps, 30/24 inch
30 GHD Sit-ups w/ med ball, 16/12 pounds
30 KB swing, 55/35 pounds
30 Push press, 75/45 pounds
30 Knees to Elbows
30 Wall balls, 20/14 pounds
Run 800 meters
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No matter how hard the WOD is Michelle will always have a smile for you!
Deadlifts
3-3-2-2-1-1-1
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Kelsey's gonna hate me for this :)
Rest Day!
Finally Catina hits the deck!
For time.
9-15-21 reps of:
Squat Jumps with medicine ball, 20/14 pounds
Pull Ups
Sit Ups with medicine ball, 20/14 pounds
Push Press, 95/65 pounds
Between each exercise 35 lunges with your medicine ball. Start or end the workout with a 500 meter row. The rowing will not be included in your time.
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"DEDICATION"
3 Rounds for time:
Row 400 meters
20 DB (20/15 lbs) Box Steps, 16/12 inches
20 Wall balls, 20/14 pounds
20 Push Press, 95/65 pounds
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This was a fun Saturday morning!
HAPPY 1RST BIRTHDAY OCF!!
For time:
Run 800 meters
12-11-10-9-8-7-6-5-4-3-2-1 (representing each month in business!) reps of:
Thrusters 95/65 pounds
Parallette Push Ups
Jumping Lunges
Ring Dips
Run 800 meters
I thought it only appropriate to post a picture of our very first client, Ms. Vicky!!
4 Rounds for time:
12 Power Cleans, 135/95 pounds
21 Wall Balls, 20/14 pounds
Run 400 meters
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Barbara getting ready to take off!
7 Rounds for time of:
10 Medicine Ball Cleans
10 Burpees
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Dave making the wall balls look easy.
Back Squat
6-6-3-3-1-1-1
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Cameron feeling the pain!
Rest Day
Joe might have been out on an injury but he's back and hitting it hard!
