Wednesday, July 31

Complete as many rounds and reps as possible in 4 minutes of:
Handstand Push ups x 10 reps
Toes to Bar x 10 reps

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:
Box Jumps x 10 reps (24″/20″)
Hand-Release Push-Ups x 10 reps

Tuesday, July 30

2 rounds for time:

30 air squats
25 double unders
20 burpees
15 pull ups
10 kettlebell swings

Monday, July 29

A.
Four sets of:

Push Press x 8-10 reps (barbell or dumbbell)
Rest 45 seconds

Single-Leg Hip Bridge x 8-10 reps, hold 15-20 seconds
Rest 45 seconds

Partnered Leg Tosses x 15-20 reps
Rest 45 seconds

B.
Four sets for times of:

Renegade Rows x 5 reps
Mountain Climbers x 20 reps*
Run 200 Meters
Rest 2 minutes

*Each step counts as 1 rep

Hey gals and guys - We are headed out of town for a camping trip and won't be there to work out tonight.  We won't be having our type of fun this evening.  We hope you guys all have fun without us.  We'll post a WOD for those of you that want to work out.

10 Burpees
15 Pull-ups
20 Airsquats

5 rounds for time

Thursday, July 25

Five sets of:

Against a three minute running clock, complete:

300 Meter Run
Double-Unders x Max Reps

Rest 3 minutes between sets

(If you don’t have double-unders quite yet, perform singles or lateral jumps over a parallette.)

Tuesday, July 23

We will not be doing a group wod tonight as we will be meeting at 6am at Darcy's to do the Prescott 19. We will be having breakfast after.  It's a bacon buy in!
If you would like to work on something tonight:
practice L-sits and handstand walks!

Monday, July 22

A.
Four sets of:

Alternating Reverse Lunge x 8-10 reps each leg @ 20X1
(perform these with a barbell/kettlebell/dumbbell in the front rack position)
Rest 60 seconds
Strict Pull-Ups x 8-10 reps
Rest 60 seconds
B.
Every minute, on the minute, for 10 minutes:

5 One-handed Snatches (each side)
5 Burpees