1/24/2011

Daily WOD

Kelly’s Big 40th B-day WOD

4 rounds
10 Pull Ups
10 Box Jumps 24/20
10 KB Swings 24/16
10 Air Squats

Happy Birthday Kelly!

John: 5:14
Marc: 5:44
Barron: 6:27
Tara: 6:36
Jason: 6:38
Wade: 6:59
Jeff: 7:21
Erlinda: 7:26
Dean-O: 7:28
Angelina: 8:03
JZ: 8:08
Terry: 9:29
Fisher: 9:45
Derek: 11:07
Shay: 11:16
(Kelly): 6:32
(Kim): 6:49
(Peggy): 7:07
(Jarah): 7:36
(Deb): 7:37
(Josh): 8:22
(Stacy): 8:23
(Maria): 8:34
(Lorie): 8:34
(Brian): 8:49
(Nick B): 8:59
(Carrie): 9:03
(Dani): 9:38
Ian: 5:11 - S.T.

Strength Class
A. Squat %75x5,%85x3,%95x1+
B. Weighted side lunges 3x5 each leg 10 total alternating sides
C. Front lever negatives 3x3

Strength WOD
Ball slams
Big box jumps
1 on the first minute, 2 on the second, 3 on third .......until failure

Jeremy
Liz
Mike
Kyle
Bang Bang
Fisher
Jeff

X-Fit Kids Big Dogs
Skill: Push Press
7 rounds:
9 Push Press
12 Sit-Ups
15 Squats

Matt: 9:41
Jeremy: 9:43

Skills Class
3x10 Ring Rows in addition to warmup
Overhead Squat
Hang Power Snatch
Situp
Pushup
Discuss Scaling WODS

HPS singles for Technique

Skills WOD
5 Rounds 12 minute cut off
5 Overhead Squats
10 Pushups
15 Situps

Mike
Jack
Lucke
Amie
Frank
Jay