Wods for the week 7-7-14 to 7-12-14
Some vacations are over, some are this week and some are next week! Please let your trainer know if you are not going to make it to a class. Copy me in your text in case it’s your trainer that is gone and I can forward the message to the trainer taking the class. So everyone can see, you can sign up on line! I get an e-mail when you sign up on line and you should get a confirmation e-mail too. I can forward these e-mails on to the trainer or they can check on line for themselves. If you are having trouble getting your confirmation e-mails from the website, check your spam folder.
It’s been a little while since I wrote a wod to correspond with the date, but here’s one for you 7-7-14!
MONDAY 7-7-14
AMRAP in 20 minutes:
7 Ring Dips
7 Push Press (75, 55)
14 Sumo Deadlift High Pulls (75, 55)
TUESDAY 7-8-14
10 Rounds for time:
5 Pull-ups
5 Push-ups
Rest 5 minutes
5 Rounds for time:
10 GHD Sit-ups
10 Back Extensions
Rest 5 minutes
2 Rounds for time:
25 Wall Ball Shots (20, 14)
25 Box Jumps (24, 20)
WEDNESDAY 7-9-14
Muscle Snatch
1-1-1-1-1
Power Snatch
3-3-3-3-3
Snatch
5-5-5-5-5
THURSDAY 7-10-14
5 Rounds for time:
21 Turkish Get-ups (45, 30)
400 meter Run
FRIDAY 7-11-14
“Bell”
3 Rounds for time:
21 Deadlift (185, 135)
15 Pull-ups
9 Front Squat (185, 135)
SATURDAY 7-12-14
Open Gym 8:00 to 10:00
with Jordan Rains this week and next.