WOD;
10 Rounds for Time:
5 Wall Ball
7 Push Ups
9 Kettle Bell Swings
Remember to wear your Vertex gear and try to hit the 6pm class for our photo session with Leah Daniels Photography!!!
WOD;
Complete as many rounds as possible in 4 Min of:
7 Toes2Bar
7 Box Jump 20″ (Full Foot on box)
THEN Complete as many rounds as possible in 6 Min of:
15′ Handstand Walk
15 Air Squats
Rest 1 Minute THEN
Complete as many rounds as possible in 8 Min of:
15 Ball Over Bar 20/14lb
30 Situps
100 Single Skips
Rest 1 Minute THEN
Complete as many rounds as possible in 6 Min of:
15′ Handstand Walk
15 Air Squats
THEN Complete as many rounds as possible in 4 Min of:
7 Toes2Bar
7 Box Jump 20″ (Full Foot on box)
*score is total reps
Skill;
The Punisher
WOD;
5 Rounds For Time;
5 Hand Stand Pushups
5 Thrusters 135/95lb
20 Walking Lunges (1 step = 1 rep)
Compare to your performance on 1/4/2013
Skill;
Mobework Instruction
WOD;
For Time:
100 Doubles Unders
80 KB Hang Power Clean (40L/40R)
60 KB Push Press (30L/30R)
40 KB SDLHP
20 Pistol Squats (alternating legs, 10L/10R)
Rest 3 Minutes THEN;
20 Pistol Squats (alternating legs, 10L/10R)
40 KB SDLHP
60 KB Push Press (30L/30R)
80 KB Hang Power Clean (40L/40R)
100 Doubles Unders
*24/16kg KB
Skill;
Ring Support
WOD;
Complete as many reps as possible in 6 minutes of:
5 Kettle Bell Swing 32kg/24kg
5 Ring Dips
THEN for Time:
100 Double Unders
50 Situps
80 Double Unders
40 Situps
60 Double Unders
30 Situps
40 Double Unders
20 Situps
20 Double Unders
10 Situps
**the amount of reps completed in the 6 min amrap will be subtracted from the time logged for the DU/SU combo. (time is calculated from 6min on clock, then subtract total reps in seconds from that time)