Main Site WOD is run 5k for time

-OR-

If the pool is open  then @ 1115 we’ll try to get in: “Water Logged”

10 Rounds for time of:

25m Swim

20 Push-Ups

25m Swim

5 Hand Stand Push-Ups

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Post time to comments. Compair to 090406.

“I can do everything through him who gives me strength.” – Philippians 4:13

Rest Day

Complete as many rounds as possible in 20 minutes of:
115-pound Hang clean, 15 reps
12 Ring dips
21 Sit-ups

Post number of rounds completed to comments.

Pictured here is Sgt Shawn A. Gipper NDI Tech ext. 3196. You can report him if you like!! Rebel

“The best way out is always straight through.“

Looks like a good lunch time workout. Someone will be in the gym at 1115 for some heavy lifting.

Be prepared for the “Tire Challenge” coming this Friday and then every following Friday.

Back Squat 1-1-1-1-1-1-1 reps

Post loads to comments.

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

OR

“Mary“
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

Meeting up for a quick warm at the pull-up bars behind the gym at 1115 and the kicking off the WOD. MAY THE MOST ROUNDS WIN!!

“Rock, Paper, Muscles!”

Rest Day Hooray!

Five rounds for time of:
75 pound Thrusters, 21 reps
21 Double-unders

A cheerful look brings joy to the heart, and good news gives health to the bones. Proverbs 15:30

“Lynne“

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

This goes out to Momma Gipper, sorry about the post we lost.

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

Or join us for Five rounds for time of:

7 Muscle-Ups

27 Burpee’s

All at 1115 at the basketball courts behind the gym, followed by some lap swimming.