Friday Night Lights

Five rounds of:
10 ring push-ups
10 air squats
3 stadium stair runs
4 hand stand push-up

Welcome Back, Robby! :)

Ninja Sprints 20 minutes: 8 seconds sprint, 12 seconds rest

Four Sets of:
10 air squats
10 push-ups *Ring push-ups if you have them 
10 box jumps

Robby, Where Are You?!

Three hour Bryan Kest "Power Yoga Master Class" tonight.
Just read the room will be heated and humid, like Robby's jungle trail. Love to have you all with me!
Should be an amazing experience (especially if I remember my towel).

Angie

Perform for time:

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

11th anniversary WOD

11 rounds of
9 ring push ups
11 jumping pull ups

Wednesday WOD

NinjaSprints are done, thinking about what for WOD.

Three rounds of
15 walking lunges, holding PVC pipe overhead.
10 chest to bar pull ups
100 m sprint
10 kettlebell swings

Tuesday's Torture

20 minute Ninja Sprints at 12 rest and 8 sprint or 20 minutes of running like the wind
Also...
Three sets of:
15 knee to elbow pull-ups
20 burpees
15 sumo- dead lifts (calling for 95# I managed 45#)

WOD Saturday

"Angie"

100 pull-ups
100 squats
100 push-ups
100 sit-ups