What do you think of our next T-Shirt?
WU: Stretch out. Do the hollow rock for 30 seconds. Then 30 mountain climbers. Repeat 2 times (total 3 rds)
Go through the progressions on the squat clean on the PVC.
WOD: AMRAP in 15 Mins of:
5 burpees; 10 abmat sit-ups; 15 SDHP
Post rounds complete and weight for SDHP to comments.
Also post any comments or suggestions on the next design on a T-shirt
“Pick your Pain and RUN”
Lets hope it doesn’t rain or we will have to change this WOD too.
WU: stretch out and review your pose technique
WOD: AMRAP in 20 mins of:
Pick one of the following movements and a 400 m run:
LADIES:
10 or 15# wall ball – 20 reps
35# thruster- 20 reps
26# KB swings- 25 reps
burpee- 12 reps
GUYS:
20 # wallball- 20 reps
45# Thruster- 20 reps
44# KB swing- 25 reps
Burpee- 12 reps
Post full and partial rounds completed to comments.
Good to have you back Bob!
Happy Birthday Elizabeth and John!!
Running Month is almost over! (This doesn’t mean we will never have to run again though) Lets finish the last few WODs strong.
Nice running Wende
WU: Stretch out
review POSE Drills
Advanced pose drills
WOD: 400 m run
15 burpees
100 sit-ups
15 burpees
400 m run
for time.
Scale the burpees to squat thrusts or further scale to 15 push-ups and 15 squats.
Post time, scaled movements and experiences to comments.
WU: Stretch out; warm up and do some deadlifts;
Work on L-sits on the parallettes
WOD: Look familiar everyone; use the same weight as last time
15 Burpees; 1 Deadlift; 13 B; 3 DL; 11 B; 5 DL; 9 B; 7 DL; 7 B; 9 DL; 5 B; 11 DL; 3 B; 13 DL; 1 B; 15 DL;
Post times and compare to last week’s WOD;
Congrats to Abel on Black Belt Testing
Warm up and stretch out;
Pick one skill to try:
Run to the hedge and back for time;
Overhead Sloshy Squats for max reps;
Full ROM Pull-up;
WOD: 5 rds for time of
Overhead PVC squats the length of the school
10 burpees
Happy Valentine’s Day 
(Remember for the guys doing the nutritional challenge you do get one free strike)
Nice Job Ladies
Nice job everyone, I hope you have a great Valentines Day!
