110506 WOD

Snatch Grip Deadlifts
10,5,5,5

Rest 5 Minutes

"Elizabeth"
21-15-9
Cleans (135)
Ring Dips

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110505 WOD

"Angie"

100 Pullups
100 Pushups
100 Situps
100 Squats

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110504 WOD

Front Squats
10,1,1,1

Rest 5 Minutes

"Block Party"
4 Rounds Of:
1 lap around YWCA Block
Rest 2 minutes between rounds

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110503 WOD

Weighted Pullups
10,1,1,1

Rest

"Jayhawker"
3 Rounds Of:
400m Run
12 Cleans (135)
15 Thrusters (95)

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110502 WOD

Max Min Dips


Rest 5 Minutes

"Fight Gone Bad"
Three rounds of:
Wallballs or Thrusters, 20lbs Dumbells (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On a call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

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110501 Open Gym