Dianne's WOD

Warm-up
250m Row
100 Jump ropes
10 Squat cleans w/broom stick
10 OHS w/broom stick
20 Pull-ups

WOD2
On the minute for 15 minutes
5 Push-ups
10 Sit-ups
10 Squats (15 1st two rounds)

Dianne's WOD

Warm-up
100 Jump ropes
20 Sit-ups
20 Push-up
20 Squats

WOD 1
"Frannie" 21-15-9
DB Thrusters #20
Pull-ups (green)

WOD 2
5-1
Push-ups
Deadlifts
Box jumps

Monday: Garage WOD
"Joshie"
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
Post time to comments.
These are squat not power snatches.

Tuesday: Garage WOD
Front squat 3-3-3-3-3 reps
Post loads to comments.

Wednesday: Garage WOD
Using a single 60lb dumbbell for both thrusters and pull-ups, 3 rounds, 15-12-9 reps of:
Thrusters right arm
Thrusters left arm
"One-hand" pull-up right arm (left hand grabs the right wrist)
"One-hand" pull-up left arm (right hand grabs the left wrist)
Post time to comments.


Thursday: Rest Day

Friday: Garage WOD
Complete three rounds for time of:
Run 800m
155 pound Power cleans, 21 reps
Post time to comments.

Saturday: Garage WOD
Row 1000 meters
Then three rounds, 21, 15, and 9 reps of:
GHD Situps
Back Extensions

Rest Day!

I'll change the schedule here soon...