WOD in Buford at 9am! 
“Partners WOD”
Partners work will be split evenly!
1000 Meter Run (250 M legs)
100 Partner Med ball chest passes 5ft apart
100 Tag Pushups
100 Meter walking lunges holding the med ball
100 Partner Med Ball Situps
100 Barbell Thrusters 65/45
1000 Meter Row (250 M legs)
Proof that Dana actually showed up for a wod!!
Warm UP:
500m row or 400m run
B-warm up
5 partner jump overs
WOD:
Ten rounds for time of:
135 pound Deadlift, 15 reps
10 box jumps 24″
Warm Up:
2 rounds:
100 single jump rope, drop down and do 10 push ups with hands on the med ball
2 rounds:
25 jumping jacks, drop down and do 10 push ups, with one hand on the ball (5 each side)
WOD:
Body Weight Blaster!
3 rounds:
10 buttercup breakers
25 squats
50 sit ups
*** buttercup breaker = hop to plank position, perform 3 pushups & 10 mountain climbers (R+L leg =1 rep), jump up and clap overhead.
Krystal had fun with those tire flips!
Warm UP:
250m row
15 push ups
15 lunges
15 sit ups
15 squat thrusts
250m row
WOD:
20min AMRAP
10 OHS 95/65
10 push press 95/65
10 Toes to bar
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
