Wods for the week 8-18-14 to 8-23-14

Look at our new name on our new signs!!! Remember, anyone you bring into the gym, that stays longer than the month of On Ramp, gives you a discount of your next training fees. Encourage everyone you know to come check out our, always scalable, program of functional fitness.

I want to take this moment also, to thank the ones who helped me get these signs up. Teresa Leible installed the windows on her own time as her gift to the gym. Then my family, Peter, David, Nathan, Laura and Peter. I know I listed Peter twice. He helped twice. Once to take down the old signs from the pole and then helped put the new ones in. It sounds so easy to climb up a ladder, unscrew the screws, slide out the plates, take them to get reprinted, slide them back in and screw the screws back in. HA! When you have to stand on the top rung (Not a Step), fight with the rusted screws that won’t come out while judging where in the street you will land if you fall off the ladder, then slide the plates out at the same time your helper on the other side is moving his side so it won’t get jammed, it’s harder than it sounds! Thanks guys!

MONDAY 8-18-14

5 Rounds for time:

5 Overhead Squats (135, 95)

10 Toes to Bar

15 DB Hang Squat Cleans (40, 30)

20 Double Unders – count attempts

TUESDAY 8-19-14

10-2 minute rounds of :

5 Pull-ups

10 Push-ups

15 Squats

5 Pull-ups

10 Push-ups

15 Squats

Row for Calories in remaining time, count calories for score, or reps if you didn’t get to the Rower

Rest 1 minute between each of the 10 rounds

WEDNESDAY 8-20-14

AMRAP in 15 minutes:

2 Person team*

1 person Plank

1 person Push Sled (1/2 combined weight on the sled)

*When one of the team needs to rest, change positions, count completed 100′ circles for score

THURSDAY 8-21-14

Sumo Deadlift*

3-3-3-3-3

Mini wod:

Tabata Sumo Deadlift @ 50% of max weight

*no High Pull, wide stance narrow hands, pull with straight arms to standing straight up

FRIDAY 8-22-14

For reps each round:

1 minute Squat Cleans (165, 115)