THURSDAY- 11OCT2012

8 Rounds

20 sec for max reps of Hang Power Clean 115/85#

Rest 10 Sec

20 sec for max reps of Pushpress 115/85#

Rest 10 sec                                        

INTERMEDIATE

8 Rounds

20 sec for max reps of Hang Power Clean 95/65#

Rest 10 Sec

20 sec for max reps of Pushpress 95/65#

Rest 10 sec

BEGINNER

8 Rounds

20 sec for max reps of Hang Power Clean-choose weight

Rest 10 Sec

20 sec for max reps of Pushpress-choose weight

Rest 10 sec

WEDNESDAY- 10OCT2012

5 Rounds

15 Wallballs 20/14#

15 Box jumps 24/20”

Run 400m

Rest 60 Sec

INTERMEDIATE

5 Rounds

15 Wallballs 14/10#

15 Box jumps 20/16”

Run 400m

Rest 60 Sec

BEGINNER

5 Rounds

15 Wallballs-choose weight

15 Box jumps-choose height

Run 400m

Rest 60 Sec

PLEASE BRING A TIMER OR STOPWATCH TODAY!

TUESDAY- 09OCT2012

10 Rounds at 2 min each

3 wallwalks

12 SDHP 95/65#

Rest the remainder of the 2 min

INTERMEDIATE

10 Rounds at 2 min each

2 wallwalks or 3 boxwalks

10 SDHP 75/55#

Rest the remainder of the 2 min

BEGINNER

10 Rounds at 2 min each

1 wallwalks or 2 boxwalks

8 SDHP-choose weight

Rest the remainder of the 2 min

MONDAY- 08OCT2012

“Michael”

Three rounds for time of:

Run 800 meters

50 Back Extensions

50 Sit-ups

INTERMEDIATE

Three rounds for time of:

Run 800 meters

35 Back Extensions

35 Sit-ups

BEGINNERS

Three rounds for time of:

Run 600 meters

15 Back Extensions

25 Sit-ups

In honor of Columbus Day we will not be having class.  Feel free to do this workout on your own.  If you do not have access to something to do back extensions on, substitute supermans instead.  Enjoy your holiday!

FRIDAY- 05OCT2012

4 Rounds for time of

Run 200 meters

20 Pull-ups

Run 200 meters

20 Push-ups

Run 200 meters

20 Sit-ups

Run 200 meters

20 Squats

INTERMEDIATE

Four rounds for time of:

Run 200 meters

10 Jumping Pullups

Run 200 meters

20 Push-ups-choose height

Run 200 meters

20 Sit-ups

Run 200 meters

20 Squats

BEGINNERS

Three rounds for time of:

Run 200 meters

10 Jumping Pullups

Run 200 meters

20 Push-ups-choose height

Run 200 meters

20 Sit-ups

Run 200 meters

20 Squats

NO CLASS MONDAY- 08 OCTOBER.  WOD WILL BE POSTED FOR THOSE WHO ARE INTERESTED IN DOING IT STILL!  HAVE A GREAT WEEKEND EVERYONE!