WOD:

Seven rounds for time of:
95 pound Power snatch, 7 reps
95 pound Snatch balance, 7 reps
95 pound Overhead squat, 7 reps

WOD:

Run 800 meters

12 Wall Climbs

12 Double KB Swings

Run 600 meters

10 Wall Climbs

10 Double KB Swings

Run 400 meters

8  Wall Climbs

8 Double KB Swings

Run 200 meters

6 Wall Climbs

6 Double KB Swings

Kettlebell weight m:53lb kb’s f:35lb kb’s

Sass’ “Athlete of the Month” pick:

For Time:

500 Singles, 50 Walking Lunge Steps, 50 Squats

400, 40, 40

300, 30, 30,

200, 20, 20

100, 10, 10

WOD:

Five rounds of:
3 Cleans
20 Burpees

Saturday Morning Team/Partner WOD!!!

Then 8 P. M. meeting at Smilers on Main Ave. in Dickson City to watch the UFC

and have some drinks….hope you all can make it!!!!

WOD:

“Jason”

For Time

100 Squats

5 Muscle Ups

75 Squats

10 Muscle Ups

50 Squats

15 Muscle Ups

25 Squats

20 Muscle Ups

“Tabata Now”

Tabata Row

rest 1 minute

Tabata V-Ups

rest 1 minute

Tabata Knees to Feet Jump/ Tuck Jump

rest 1 minute

Med Ball Over Bar m:20lbs f:14lbs

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Score is total reps from all 32 intervals

WOD:

Thruster Progression:
Do 1 thruster the first minute, 2 thrusters the second minute, 3 thrusters the third minute
and so on until you cannot complete your reps within the minute.
m:75lb f:55lb

WOD:

“Dirty Dozen”

4 rounds

12 deadlifts 225/155

24 Wall Ball 10′ m:20lbs f:14lbs

12 c2b pull ups

24 abmat sit ups
*at the top of each minute complete 3 burpees

WOD:

“Gator”

Eight rounds for time of:
185 pound Front squat, 5 reps
26 Ring push-ups