WOD 1/3/2011

Daily WOD
Choose one KB
3 rounds
30 KB Swings
20 Goblet Squats
10 KB Clean and Jerks

Strength Class
A. Squat %40x5,%50x5,%60x5
B. Turkish get ups 5x5 each arm

Strength WOD
FGB style 3 rounds 60 seconds at each station 60 seconds rest between rounds
-Alternating sledge hits
-Power Snatch 135/90
-Box Jumps 28/24
-Ring push ups
-Weighted med ball sit ups 20/12

Skills Class
Press and Variants
Ring Dip
Body Row
Lunges and Variants

WOD
5 rounds:
5 Ring Dips
10 Body Rows
15 Stationary Lunges

DAILY WOD
Name: KB Wt / Time
Marc: 24kg / 9:15
Jason: 24kg / 9:19
Arnold: 24kg / 11:42
Hal: 24kg / 12:09
Terry: 20kg / 9:41
Jeremy: 20kg / 9:41
Chase: 20kg / 13:46
Jeff: 20kg / 15:17
JZ: 20kg / 16:09
Tara: 16kg / 10:15
Kelly: 12kg / 6:52
Peggy: 12kg / 7:56
Angelina: 12kg / 8:28
Jarah: 12kg / 8:58
Steph: 12kg / 11:44
Franie: 12kg / 12:42
Stacy: 12kg / 12:45
Nina: 8kg / 9:32
Carrie: 8kg / 10:07

STRENGTH CLASS
Joel
Kim
Derek
Lorie
Jen B
Jon
Kyle

SKILLS CLASS
Jay
Jack
Kate
Jodi
Amie
Maria
Austin
Brian