WOD Sat. Aug. 18

August 17th, 2012
by:

Free introductory class at 10:00am. No RSVP necessary. Come a few minutes early to fill out some paperwork.

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Individual WOD at 8:00am and 11:00am

Level 1/2
Pick a girl

“Diane”
21-15-9
Deadlift 225#/165#
HSPU

“Fran”
21-15-9
Thruster 95#/65#
Pull-ups

“Elizabeth”
21-15-9
135#/95# Squat Clean
Ring Dips

Basics
Pick one of the following:

“Little Karen”
For time: 100 Wall Balls

“Burpees” AMRAP of Burpees in 7:00

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Team WOD at 9:00am and 10:00am

(3-5 persons per team)

For time: One team member starts to run 400m every 2 minutes. At the same time all the other team members are completing the following:

50 Burpees x # of team members
50 Pull-ups x # of team members
50 Situps x # of team members
50 Wall Ball (M=20#/W=14#) x # of team members

All of a team’s non-running team members simultaneously work towards completing the required number of reps. Move on to the next exercise only when the previous one has been completed, i.e. all of the team members contribute to the total # of reps required. Every 2 minutes a team member must start running, even if one or more are still running, i.e. 2:00, 4:00, 6:00, 8:00 and so on. You must rotate through all of your team members prior to being a runner again. It pays to run quickly so that you can get back and contribute to completing the required number of reps of any given exercise. Part of the challenge will be to accurately track the total# of reps your team has done towards completing an exercise.