6 Rounds

3 Min. work / 30 sec. rest

Team WOD - All members of the team do as many reps as possible until they get tapped for rotation. The runner begins the rotation then they complete the run.

100M Run
SDHP
Pushup
Wall Ball
Keep total score for each round.

6 Rounds (One for each daughter and one for each grandchild)

25 Air Squats
13 Burpees
12 Overhead Lunge steps 2x10x8' board
12 Push ups
12 Back Extensions (Superman)

Note: This totals 74 reps, one for each year of Buzz's life!

12 min. AMRAP

100m Run
20m Bear crawl
20m Crab crawl
40m Standing long jump

3 - 5 Minute Rounds
During the 5 minute rounds switch stations on the minute, timer keeps running
1 Minute rest between rounds

Wall-ball: 20/14 pound ball, 10/9 ft target. (Reps) (#10)
Sumo Deadlift High Pull: 75/55 pounds (Reps) (#22)
Box Jump: 20" box (Reps)
Push-press: 75/55 pounds (Reps) (#22)
Row: calories (Calories)

On call of "rotate," the athlete(s) must move to next station immediately for good score.

One point is given for each rep, except on the rower where each calorie is one point.

It’s an absolutely gorgeous day here. I mean crazy-gorgeous. Sun is radiating. The skies are a bright, crisp and clean blue with some fluffy clouds hanging over the hills. And … we got to go outside to play.

But, all was not perfect in our little world. Faith (Coach #1, as she’s lovingly referred to) created the WOD. And when Faith creates the WODs, everyone should run away very, very fast and let running away be your WOD for the day. That woman knows how to punish us … and we love it :)!

Warm Up:
All Skate

Mobility:
Samson Stretch
Sit in squat
PVC stretches

MetCon:
50 Ball Slams @ 30 lbs*
Sprint to next station (50 yards or so) … has to be a spring
50 Overhead Squats with PVC
Sprint to next station
50 High Knee Jumps
Sprint to next station
50 Push Ups
Sprint to next station
25 Ball Slams @ 30 lbs*
Sprint to next station
25 Overhead Squats with PVC
Sprint to next station
25 High Knee Jumps
Sprint to next station
25 Push Ups

*I am a freaking dumbass. There. I said it. It’s true. Why? Because I forced the issue on the 30 lbs ball. I mean, Faith brought it so it’s only partially my fault but I did drag it out of the truck and into the park.

No time recorded on Sundays. We just WOD.

21-15-9 of:

thrusters 95#
double unders x 2

then 3 minute rest

15-12-9

pullups
wall balls x 2

finisher: 50 hollow body rocks, 50 sit ups, 50sec plank

notes: ooooooh wee thrusters destroyed me

100 Burpee Challenge Day 32 = 32 burpees

3 rounds for time

36 Backsquat @60/40
36 Burpee

Another excellent start to the week. It was a bit of a mellow class, at least in terms of overall class energy. We were all a little slow but there's still no better way to start my week than an early WOD. Tonight, Olympic Lifting class ... woo-hoo.

Warm Up:
2x
10 Push Ups
10 Sit Ups
15 Squats

Mobility:
Rollie ball on hamstrings and gluteus
PVC stretch with pipe on bands
PNF Hamstring

Max Effort:
5x 3 Weighted Strict Pull Ups
(25 lbs, 25 lbs, 25 lbs, 35 lbs, 47 lbs)

MetCon:
9 Squat Snatches @ 120 lbs
50 Double Unders
7 Squat Snatches @ 120 lbs
50 Double Unders
5 Squat Snatches @ 120 lbs
50 Double Unders

Front Squats & Knee Jumps (see video link) - start position is on your knees and in one explosive movement jump and land on your feet. A substitute is high box jumps.
5-4-3-2-1
1-2-3-4-5
*You do 5 front squats and 1 knee jump. all the way until you're at 1 front and 5 knee jumps. Take your time and increase weight as reps decrease

20 minute AMRAP:
5 burpees
15 front squats (95/65)
25 double unders (or jump over the barbell)