Monday WOD

Cleans for weight:

5-4-3-2-1-1-1

Friday WOD

Meet 0530 at track.

3 rounds for time of:

800m run
50 x ring pull ups

Thursday WOD

Meet at Arvin 0530, 3rd floor weight room.

For time:

75 x push ups
50 x 95 lb sumo dead lift high pull
50 x ring dips
30 x 45 lb weighted pull ups
25 x hand stand push ups

Wednesday WOD

Meet at Arvin, 3rd floor weight room.

As many rounds in 20 min of:

15 x 95 lb clean and jerk
Gym loop

Tuesday WOD

Meet 0530 at South Dock

Cindy

As many rounds in 20 min of:

5 x pull ups
10 x push ups
15 x squats

Monday WOD

0530 Arvin, 3rd Floor weight room

Diane

21-15-9 reps of:

225 Deadlift
Handstand push ups

I will be using the hopper deck for September's workouts (www.thehopperdeck.com). I will pull them and publish them on auto post next week for the whole month. Anyone who wants to adjust the time of post let me know. Trying to keep it late/early so that you can't conveniently decide to sleep in. With a 1AM post at least you have to wake up and make a conscious decision to skip. Remember, every time you miss a WOD, God kills a kitten.

Sunday, Rest Day

Obviously, today was a rest day...if you worked out, good on you. Tomorrow starts a new week of posts. See you at the gym.

Saturday, Rest Day

Today we will rest. If you missed a WOD this week, now is the time to make it up.

Friday WOD

Meet at Arvin 0530 3rd floor weight room.

For Time:
50 x Box Jump Burpees (12-20 inch box)

Thursday WOD

Meet at Arvin 0530, 3rd Floor Weight Room

Complete as many rounds in 20 min of:

10 x 65 lb Thrusters
10 x Pull ups