WODs for the week 6-6-16 to 6-11-16
We had lots of fun with birthdays last week! Some wods were “ninja wods”, you know, the kind that doesn’t look too bad on the board but sneaks up on you! But we still have a birthday for this week. This time we are substituting Sit-ups for Knees-to-Elbows instead of the other way around. It’s Valerie’s adaptation of Filthy 50.
MONDAY 6-6-16 "Val's 50" For time: 50 Box Jumps (24,20) 50 Jumping Pull-ups 50 KB Swings (35,26) 50 Walking Lunges 50 Sit-ups 50 Push Press (45,35) 50 Back Extensions 50 Wall Balls (20,14) 50 Burpees 50 Double Unders TUESDAY 6-7-16 "Sham" 7 Rounds for time: 11 Deadlifts (BW) 100 meter Sprint WEDNESDAY 6-8-16 AMRAP in 20 minutes: 5 CTB Pull-ups 10 Ring Dips 15 OH Squats (95,65) THURSDAY 6-9-16 Hang Power Cleans 3-3-3-3-3-3-3 FRIDAY 6-10-16 "Hildy" For time: 100 Calorie Row 75 Thrusters (45,35) 50 Pull-ups 75 Wall Balls (20,14) 100 Calorie Row SATURDAY 6-11-16 Open Gym from 8-10 am