2/23 WOD

WOD Buddy Workout (20 min. AMRAP)

Ring Hold with Wall Ball
or
Straight Bar Hang with Wall Walks (10 reps min. per person)

with 2 mat length turkey hops every 5 min.

Eric/ David              172    Rx/Rxlite
Connie/ Destinee     66     
Brian/ Marco           175  Rx
Jim/  Stewart            134
Mark/ Cindy      Alt. WOD

2/22 WOD

WOD
4  OH squats (GHAP) on the min. for 6 min.

rest 3 to 5 min.

then for time

50 hang snatches with OH squat (65/45)

               6 min.          50 reps
Brian         115             9:23   Rx+  (75)
Cindy         60              7:39   Rx
Cody         75               8:01
Colby        75                8:01  Rx

2/21 4:00 to 6:30 WOD times only

WOD  Mary
5 handstand push-ups/ Rxlite = strict press (95/65 lbs)
10 pistols
15 pull-ups

Colby 14:10  Rxlite
Marco  11:07  Rxlite
Eric       13:45 
Justin     15:47

2/20 WOD

practice handstand push-ups

WOD (3 rnds ea. couplet with dbl unders between)
15  V-ups
15    burpees

20 dbl unders

15 box jumps
15 wall ball

20 dbl unders

4 lengths T. lunges
15 sit-ups

20 double unders

Mark     19:07  Rx
Marco     21:13  Rx
David       21:23
Melonhy   21:53
Cody        19:02  Rx
Colby        18:57
Cindy         18:07  Rx
Jim            18:34 2 rnds
Ransom     24:35

2/19 WOD

WOD
3 cleans on the min. for 10 min. ( 1 x bw)

rest 3 to 5 min.
then 3 rnds for time
1 min. knees to elbow (count reps)
1 min. to complete 15 squats
1 min. suspended push ups (count reps)
1 min. rest



Cindy S. 79
   Ransom 75 Rx
Jim 85 Rx
Cody 107 Rx
Colby 101
Justin
      Jason 110 Rx
Eric 54
Marco 95 Rx
Brian J. 123 Rx
Connie 57

2/18 WOD Spartan 300

WOD
25 pull-ups
50 deadlift  (135/95)
50 push-ups
50 box jumps
50 floor wipers
50 clean and press with med. ball
25 pull-ups

Cindy S.   23:00  Rx
Mark S.   dnf
Abbie       23:50  1/2 reps
Ransom     37:12
Colby         22:24   Rx  on board
Cody          22:35  Rx  on board then off board by Marco (lo siento)
Marco         21:14    Rx
Melony        24:32

2/16 WOD

WOD
400 meter
40 snatch with back squat and press
400 meter

Mark S.      10:38   Rx
Abbie          11:32
Cindy S.       11:34
Marco          13:30  Rx
Jim                8:51
Stewart          11:17