Waiter’s Walk 40 Russian Twists 30 Ab Mat 20 Russian Dead Lift 10 HR Push Ups 4rft
W.O.D. 7/27/11 Thrusters 5×3 Weighted Pull-ups 10×2
WOD 7/27/11 12 min AMRAP 10 Power Cleans 15 Walking Swings 10 Box Jumps
W.O.D. 7/26/11 Back Squat 5×3
W.O.D. 7/22/11 Weighted Pull-ups 10×1
TWELVE Days of Q! Just like that song, complete 1 rep of the first exercise, then 2 reps of the second exercise and back to 1 of the first…then 3,2,1…4,3,2,1…5,3,2,1..and so on.
Strength day: Thrusters 5×5
With a 20 minute running clock, perform the following every two minutes: KB or DB Military Press X10 Tuck Jumps X10 Ab Mat X10 Bear Crawl X3 For the month of August there will be NO 4:30 class on Mondays and Wednesdays.
W,O,D, 7/15/11 AMRAP In 20: Max rep Pull-ups Max Rep Push-ups You must Beat your reps each round, even by one rep!
W.O.D. 7/14/11 Stations: 1:00, 1:15, 1:30, 1:45, 2:00. Whoever rows the most distance is the winner! Keep track of distance and add on each time through. Rower Ring Rows Alt Swings Thruster Squat Thrusts