Apparently this WOD was enough to make your eyeballs sweat, at least according to one athlete (Tove). By the looks of it, I think she was probably right.
Skill
Back Squats
3X5
WOD:
5 Rounds
15 Wallballs (14#/20#)
20 KB Swings (16kg/24kg)
With the heavy deadlifts and the rowing, it’s a good thing this one was only 12 minutes!
WOD:
AMRAP 12
Row 500m
5 Deadlifts (155#/225#)
Today’s workout was the kind that looks easy on the board but turns out to be quite challenging. Congrats to the 9 am girls who all PR’d on their push press!
Skill
Push Press
1,1,1,1,1,1,1
WOD:
5 Rounds
5 Front Squats (115#/155#)
15 Push Ups
We did a lot of different activities today which ended up being a full body workout. After some tabata core work and handstand practice we went into a mini WOD (depending on how many rounds you were able to get) and then followed it up with a quick lung burner. We had some constructive criticism today with the comment “these burpees are really getting old, I’m not whining, just sayin….” As always, we will take all comments and use them to make our gym a better place 
Skill
Tabata Core
Handstands
Handstand Push Ups
Handstand Walks
WOD #1:
With a continuous running clock do:
10 Pull Ups
3 Handstand Push Ups
Every minute on the minute, until you can no longer complete the reps in the allotted time.
WOD #2
21-15-9
Wallballs
Burpees
In the spirit of Friendship Friday athletes got to choose a partner to help them out with this tough workout. Some of our athletes felt up to doing the whole wod solo and got some great times to show for it.
WOD:
Partner Barbara
5 Rounds
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
Another benchmark WOD today. Usually we don’t like to promote “lite” products but I don’t think anyone was complaining about the low fat version of Isabel. Regular weight for this workout is 135 pounds.
Skill
Snatch
5×3
WOD:
Isabel Lite
30 Snatches for time (85#/115#)
The whining for this workout proved to be justified because it really sucked was quite difficult, especially after working on our one rep max. The great thing is that the harder the wod, the greater the feeling of accomplishment after it’s done.
Skill
Clean
7×1
WOD:
15-12-9-6-3 Reps for time
Clean (95#/135#)
Bar Facing Burpee
