June 2013

WOD 6/4/2013 "DECK OF CARDS"

SPADE: Squats  Modification: bar (use lift bar or PVC pipe with sand)
HEART: Push-ups Modification: (knee/game style)
CLUB: Chin-ups Modification: (use box and do negative chin ups)
DIAMOND: Burpees
JOKER: 400M Run or 50 Lunges

Notes:
*Complete as much as the deck within an hour
*Round two will be the remaining cards/report time
*Diamonds either box jumps or burpees (conduct coin toss, head burpees/tails box)
*Game style: life hands off the floor once body touches ground

 *Card count is reps Card Suite is exercise 10-K = 10 reps A=11 reps
*Count up the reps per suite for total of each round

WOD 6/7/2013

Strength: finding one max squat

5 sets of 5
Dead lifts
Back squats
Shoulder to overhead

WOD 6/10/2013
Bill:
Back Squat/Sit-ups
21-15-9
Find weight before WOD

WOD 6/12/13
Bill:
50 Wall Ball
40 double unders (if doing single x2)
30 kb swings
20 step lunging waiter's walk (holding kb like a tray)
10 box jumps

Report Time
KB weight
Wall Ball Weight
Box Height

Warm Up:
500 row or 400 run
1 min of jog in place, 1 min flutter kicks x2

WOD 6/12/2013
Tammy:
1000 m row
45# thrusters 50 reps
90 ft walking lunge w bar in front rack position
Jump rope 100 reps

Warm up:
1 min each x 2
Jog in place
Flutter kicks
Jumping jacks


Lynn "Girl WOD" 6/12/2013
Bill:
Max body weight bench press
max pull ups
5 rds 3 min rest between each round
total reps equals score

Scale: Instead of bench press you can do push ups
Each round is until failure

Nancy "Girl WOD" 6/18/2013
Bill:
Tammy:
5 rd for time
400m run
15 overhead squats #95

Warm up
Stretch w/ bands
squat press 5 mins
jumping jacks x 10
pull ups x 10

Baseline 6/27/2013 (all around WOD assignment)
Warm up 400M run

500 M row
40 squats
30 sit ups
20 push ups
10-pull ups

Perform for total time