WOD:

The clock starts with:

400m run with a partner, then card game.  (you cannot start the cards until you and your partner are back in the gym!)

Diamonds: box jumps

Spades: row for calories

Clubs:  tire flips

Hearts:  Sit ups (GHD if possible)

Jokers: Red = both partners will stop and do 25 handstand push ups

Jokers: Black = both partners will stop and do 25 partner clapping push ups (you will alternate hands and clap your partners hand with each push up).

You will end with a partner 25 squat throws ( you will each squat and then throw the medicine ball to your partner, you will throw the ball 25 times)

FYI:  THE 9AM CLASS WILL END PROMPTLY AT 9:30AM, SO IF YOU CAN COME 15-20 MIN EARLY THAT WOULD BE GREAT!  DOUG HAS HIS ONE YEAR POST CANCER DOCTOR APPT.

Warm UP:

In any order. . .

500m row

400m run

100 single jump ropes

25 squats

WOD:

For time:

(The Sub for Muscle ups is 3:1 pull ups and ring dips)
5 Muscle-ups
95 pound Back squat, 15 reps
10 Muscle-ups
95 pound Back squat, 30 reps
15 Muscle-ups
95 pound Back squat, 45 reps
10 Muscle-ups
95 pound Back squat, 30 reps
5 Muscle-ups
95 pound Back squat, 15 reps

Partner Obstacle course

Teams of two will complete each of the following exercises in the order listed below.  You cannot move to the next exercise until BOTH of you have finished each task. . .(you cannot work at the same time with the exception of the row and the run, but you can alternate reps on exercises.)

500m Row

1 rope climb (or 15 ring rows)

25 box jumps 24″

25 OHS 95/65

25 front squats 95/65

Back squats 95/65

25 Pull ups

25 tire flips

25 partner sit ups with the ball (wt of ball will be assigned to each team)

partner 400m run with medicine ball.  You will toss the ball to each other and leap frog down and back.  Time stops when you, your partner and your ball all  land on the back patio!

Warm UP:

You can work on skills for warm up.  Pick things you need to work on and practice them.

WOD:

Helen

3 rds

400m run

21 Kettle bell swings 54/36

12 Pull ups

Warm UP:

Free style if you are doing the skills day, if you are doing the sectional wod:

400 m run/500m row

20 Lateral hops over bar

10 Ab Bar rolls (hands on bar, roll it on the floor out and back in)

20 back extensions

10 GHD sit ups

20 squats

10 lunges

WOD:
Skills Day

Or

NC/SC Sectional WOD slightly modified!

5 Rounds For Time:
225/155lb Deadlift, 6 reps.
12 Jumps 20″ Box – Men over the box, Women on the box
1 Rope ascent

(Yes, the rope will be hung and we will help you learn how to climb it.  There will be a sub for the rope climb if you cannot climb it!)

Happy Birthday AMY!!!

Warm UP:

500m row

100 single jump rope

25 squats

15 ring dips

WOD:
For time (Utah/Nevada Sectionals WOD)

12, 9, 6, 9, 12
95/65 lb thrusters
Pull-ups
Run 200m after every couplet

Warm UP:

50 jumping jacks

5 PERFECT push ups

10 over unders

40 jumping jacks

5 PERFECT push ups

5 over unders

30 jumping jacks

WOD:

For time:
10 – 9 – 8 – 7 – 6 – 5 -4 -3 – 2 – 1 rep rounds of:
Dumbbell Squat Cleans 35/25 lb DBs
50 ft farmer walk before even rounds.
50 ft DB bear crawl before odd rounds

(use the same pair of dumbells for the whole wod)

courtesy of Shana from CF East Decatur

FINISH WITH TABATA SIT UPS!!

The super scary snake that invaded the gym at 5:30 am today.  Super thanks to Mike to removed it from the gym and to Doug who interogated the snake prior to killing him, making sure he had no friends with him down there!
Warm UP:
500 m row/ 400m run
2 rounds:
10 pull ups
10 push ups
10 sit ups
10 squats
10 lunges

WOD:
For time: (Georgia Sectional WOD)
60 KB Swings (1.5/1 pood)
50 Box Jumps (24″)
40 Wall Balls (20/12lb)
30 Pull-ups
20 GHD Sit-ups
10 Snatches (115/65lb squat or power, no press out)
100ft Overhead Lunge (45/25lb)

The Smack down will be at 9am in Buford!

“Low- medium- high”

5 min max total weight lifted to waist (dead lift) to shoulder ( clean) to overhead (press, jerk, snatch) All starting from the floor.

In between each 5 min set is a 2 min amrap, first box jumps and second burpees. All of this can be done in any order ( including the 2 min amraps). Any weight can be used in the lifts, strategical planning will get the most weight lifted. This is a partner wod, so plan to your strengths because your score will be the total amount of weight lifted for all the exercises. Each box jump will equal one pound and each burpee will equal 2 pounds.

Warm UP:

25 Jumping Jack squat thrusts

15 push ups

10 Over unders

5 Partner jump overs then switch  

WOD:

Five rounds for reps of:
1 min Wall ball shots, 20/14 pound
1 min push up plank rows 40/25# (1 rep = R + L arm)
Run 400m or row 500 or 50 double unders
Rest

Start each round exactly six minutes apart. Your rest period is whatever remains after the run/row/jumps.