WOD Tuesday August 15th

Warm up: 500 Meter Row, Then 2 Rounds: 10 sec Handstand Hold + 5 Handstand Push ups OR 20 Sec Plank + 5 Push ups, 10 Vertical Jumps

1. Every 90 seconds for 8 sets (12 minutes):

2 Power Cleans + 1 Jerk

2. As many Rounds as possible in 12 minutes:

12 Push Press

24 Double Unders

12 Calorie Row

Rest 3 minutes

As many Rounds as possible in 5 minutes:

5 Hang Power Cleans

5 Burpees over the bar

WOD Thursday August 10th

Warm up: 1000 meter row

Fight Gone Bad!

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.