RMSDF

15 Knees to Elbows

15 KB Swings

6 rds for time

50 Squats

400 m run

4 rounds for time

OPEN WOD CASTLE ROCK

PICK SOMETHING YOU MISSED THIS WEEK.

COACHES PICK

K. BELL HELL

30,20,10,5

KB SWINGS

KB SUMO HIGH PULLS

TURKISH GET UPS  (alt side every 5 reps)

DECK SQUATS (SCALE REG. SQUATS OR WALKING LUNGES)

Fran on Speed

21 THRUSTERS

21 PULL UPS

SPRINT NOT RUN, JOG OR WALK SPRINT 100% EFFORT 100 yards

15 THRUSTERS

15 PULL UPS

SPRINT 100 YARDS

9 THRUSTERS

9 PULL UPS

SPRINT 100 YARDS

Murph

(Named after Navy Lt. Michael Murphy who died in Afghanistan in 2005)

1 Mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 Mile Run

 

1st time try it as a team of two. Both partners do the runs together. Then split the pull ups, push ups and squats any way you want. Only one partner can be working at a time. If it is your first time you can also scale the reps to 50,100,150 that is if your doing it solo

Samurai Girl

21,18,15,12,6 & 3

med. ball slams

burpees

kung fu jumping jacks

Coaches workout of the day.

WOD

15 L 15 R KB snatches 70/35 or what ever weight it takes to get there.