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SATURDAY, AUGUST 23, 2014

Workout of the Day: Monday 6-20-11

WOD 1: “Elizabeth” 21-15-9 reps for time of:

  • Squat Clean (135/95)
  • Ring Dip

In order to do this workout Rx and get your name on the leaderboard you gotta do the weight listed above and unassisted full ring dips, go for it!!

Scaled Weights: A: 45/25 B: 75/45 C: 105/75 E: 135/95

WOD 2: AMRAP 12:00

  • Lunge Down
  • 25 Sit Ups
  • Lunge Backwards Back
  • 10 Handstand Push Ups

A/B groups scale handstand push ups to presses with dumbbells or kick ups on the wall and use ab mats to get a slight inverted push up. C/E group use 25 pound plates and an ab mat for HSPU’s (games standard). E group put a 25/10 pound plate overhead on the lunges!

$$: Row 2k, 15 mucle ups, or run 2 x 400m for time!





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Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.


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