Friday 140131
As many rounds as possible in 15 minutes of:
5 L-pull-ups
10 V-ups
15 Box jumps (Men 24” box, Women 20” box)
Post rounds to responses.
Due to the Fittest in OK Competition, our Saturday Free Intro class will be canceled as well as our 9am child care. We apologize for the inconvenience.
Thursday 140130
7 Rounds for time of:
10 Sumo Deadlift High Pulls (Men 95 lbs, Women 65 lbs)
10 Ring dips
Post time to responses.
Wednesday 140129
With a 7 minute time limit, try to complete for time:
21-15-9
Row (calories)
Shoulder to overhead (Men 135 lbs, Women 95 lbs)
3 minute rest
With a 7 minute time limit, try to complete for time:
21-15-9
Hang power clean (Men 135 lbs, Women 95 lbs)
Wall ball shots (Men 20 lb ball, Women 14 lb ball)
Post results for both WOD’s to responses.
Tuesday 140128
For time:
10-9-8-7-6-5-4-3-2-1 rep rounds for time of:
Right arm dumbbell snatch
Left arm dumbbell snatch
Toes to bar
Double unders (reps x 5)(50-45-40-35-30-25-20-15-10-5)
Post dumbbell load and time to responses.
Monday 140127
Complete as much as possible in 8 minutes of:
30 Calorie row
30 Chest to bar pull-ups
30 Burpees
30 Kettlebell swings (Men 70 lbs, Women 45 lbs)
Post reps completed or time to responses.
