WOD Catch UP!

WOD 8/9, 8/13 and 8/14

Thursday  8/9 WOD

Warm Up:
Not sure but something!!

WOD:  5 Rounds
Row 200 m
5 15 lb dumbell squats
10 PU from Knee
5 15 lb dumbell squats

Stretch and Roll

Monday 8/13 WOD

Note:  Sore from Judging at Fair -

Warm up:  Times 3
10 Good Mornings
Knee High Walk
Figure 4 Walk
10 Groiner Lunge

WOD  (4 Rounds)
Farmers Carry: 15 Lb KB/s  200 yds
Plank:  1:15
Weighted Waiter Carry:  6lb Ball 200 yds
Step ups with 2/10lb KB:  20 (10 each leg)

Worked on Push Press with 15 lb Bar

Stretch and Roll

Tuesday 8/14 WOD

Warm UP (2 rounds)

5 Inch Worms
Knee to Chest Walk
Frankenstein Walk
Bear Crawl
Crab Walk
Pass Throughs

WOD (5 Rounds)
(Reps to fail)
A1:   GHD Back Extensions: 10, 10, 10, 10,10,
A2:  Ring Rows: 8, 5, 8, 6 ,7
A3:  Push Ups (purple Band) 15, 15, 10, 10, 7
A4:  Pull ups (Green Band) 6, 8, 4, 5, 2
        Note Rd 2 I kipped and got 8- I corrected hence the more correct numbers

B1:  Tabata AD 8 Rounds
   2 Rounds at 74 RPM
   6 Rounds at 64+ RPM

Stretch