Warm-up: Dynamic / 3 rounds of: shoulder triplet-Sampson stretch-10 lunges-

10 pull-ups-10 mountain climbers-30 jumping jacks

WOD: For Time Complete

100 Burpees

Sarah              15:32

Mindy             14:42

Annie               8:52

Hillery             14:51

Clarke               8:49

Caitlin              12:35

Ted                   14:26

Damon              7:08

Fabio                6:38

John S.             9:50

Jess                   10:24

Joan                  13:09

“Barbara”

5 rounds of

20 pull-ups

30 push-ups

40 sit-ups

50 squats

rest 3 minutes between rounds

John P.

1.     3:06

2.     3:07

3.     3:24

4.     3:42

5.     4:00

Warm-up:  dynamic / 3 rounds of: shoulder triplet-Sampson stretch-10 sit-ups-10 supermans-10 squats-

10 pull-ups-10 mountain climbers-30 jumping jacks

WOD: For time each team completes

7500m row

500 reps 35lb kettlebell swings

Team 1.     32:26

Brian

Damon

John S.

Mindy

Team 2.     32:56

Paul

Tom R.

Sarah

Jess

Warm-up: dynamic / 3 rounds of: shoulder triplet-Sampson stretch-10 lunges-10 push-ups-

10 mountain climbers-30 jumping jacks

WOD: For Time Complete

200 jumprope

100 sit-ups

150 jumprope

75 step-ups

100 jumprope

50 supermans

Mike           15:01

Becky          16:11

Clarke         14:50

Hillery        13:42

Annie          11:10

Mindy         13:49

Caitlin         11:49

Damon        12:30

Georgie       11:26

Ted              11:35

Duffy     Kettlebell Snatches & Weighted Pull-ups

This Sunday Richardson Kickboxing is holding it’s Grand Opening.

This is a great chance for you guys to go check out our new home and the world class facilities you will have access to.

Here is the link: Richardson Kickboxing Grand Opening

Check out the Class Demo schedule.

Warm-up: Dynamic / 3 rounds of: shoulder triplet-Sampson stretch-10 sit-ups-10 supermans-

10 mountain climbers-10 lunges-30 jumping jacks

WOD: For time complete

500m row x 1

5 rounds of:

10 push-ups

20 slamballs

Annie          9:00

Becky        14:30

Mike          12:52

Hillery       10:05

Mindy        10:27

Fabio           7:43

Sarah          skill work

Jess             10:00

John S.         8:18

Mike             10:05

Paul               8:28

Ted                8:28

Georgie        9:42

Tom R.         9:19

Clarke           8:45

Main Site WOD

Joey              18:19 (Rx’d)

Brian N.       15:10(scaled)

Duffy            13:59(scaled)

AMRAP in 20 min of:

2 muscle-ups

4 handsatnd push-ups

8 knees to elbows

John P.       19 rounds