We are celebrating birthdays this week in the gym! There is one actual birth to announce. Julianna had her baby Thursday afternoon! We will come up with a wod for him later. This week we are celebrating with a wod for Amber and for Leslie Sievers. Don’t forget, if your birthday is coming up and you have favorite movements we can make them into a fun wod for everyone to enjoy with you! Or even if it isn’t your birthday and you have a good idea, pass it on to me in the suggestion/payment box.
MONDAY 4-11-16 "KANDY" 5 minutes of max reps: (Karen) Wall Balls (20,14) to (10',9') Rest 2 minutes, then: 5 minutes AMRAP of: (ANnie) 50 Double Unders 50 Sit-ups 40 Double Unders 40 Sit-ups 30 Double Unders 30 Sit-ups 20 Double Unders 20 Sit-ups 10 Double Unders 10 Sit-ups Rest 2 minutes, then: 5 minutes AMRAP of: (CinDY) 5 Pull-ups 10 Push-ups 15 Squats TUESDAY 4-12-16 "Amber's Birthday WOD" (4-6-16) 6 Rounds for time: 4 Tire Flips 10 Tire Push-ups* 10 GHD Sit-ups 10 Walking Lunges *Feet or knees elevated on tire WEDNESDAY 4-13-16 "Weighted Agility" 5 Rounds for time: 6 4' Broad Jumps (15,25) 50' Karaoke (15,25) Shuttle Run* *Run from one wall to first pillar with 2 weights, put one down at the pillar and run back. Run from the wall to the second pillar, put the other weight down and run back. Run from one wall to the other wall with no weights and back. Run from the wall to the second pillar, pick up one weight and run back. Run from the wall to the first pillar, pick up the other weight and run back. THURSDAY 4-14-16 "Leslie Sievers' Birthday WOD" (4-13-16) "Triathlon" for time: 45 Sit-ups 2 K Row 1 Mile Run 45 Sit-ups FRIDAY 4-15-16 "Lynne" 5 Rounds for max reps unbroken: Bench Press (BW) Pull-ups SATURDAY 4-16-16 Open Gym from 8 to 10 am