Schedule

Wednesday: Garage WOD
Muscle-up practice x10

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.

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

Friday: 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.

Saturday: Rest Day

Sunday: "Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Monday: "Jason" 
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

Tuesday:

9-15-21-15-9 reps of:
Ring pushups
Ring dips

Mimi WOD

Warm-up
Row 250m
10 Toe touches (bend knees)
Shoulder shrugs and windmills
10 Medball pick-ups

WOD 1
Squat Clinic
20 Squats

Finisher
Row 1000m

Papa WOD

Warm-up
100 Jump ropes
250 m Row

WOD 1

Back Squat 3x5

45#, 65#, 75#

WOD 2
100m row
5 push-ups
2 pull-ups
100m row
5 push-ups
2 pull-ups
10 squats
100m row
5 push-ups
2 pull-up
25 sit-ups
100m row
5 push-ups
20 squats
25 sit-ups
40 step-ups

Finisher

Static Hang 30 seconds

Today's WOD

Schedule change-up with the addition of the rower...

Warm-up 1
C2 Fishing

WOD 1 (From CFE)
1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off

Warm-up 1

C2 Fishing

WOD 2 (From CFE)
85-90% of Best Distance for your set time.
C2: SC: 10min- LC: 15min- U:20min

The Rower...

...is here!

C2 Model D w/PM3