The Lord's Day

A day of rest.

Push Press WOD

Go for your 3 rep max and push yourself.

3-3-3-3-3-3-3

Row Boat

For time of:

500 m Row
10 Sit Ups
400 m Row
20 Sit Ups
300 m Row
30 Sit Ups
200 m Row
40 Sit Ups
100 m Row
50 Sit Ups

Ring Rows

21-15-9

Ring Rows**
Wall Balls (20/15)
Sit Ups

**Lay flat on your back gripping the rings above you. Pull yourself up to the rings keeping your body flat (planked). This can also work with a straight bar, but better results w/the rings.

Here's Dawn and Heidi crushing the ring push ups. Those are harder than they look.

Rest Day

Have a good day off.

I know it doesn't look like a lot of weight MC is throwing up here, but after about 50 bodyweight benches, it's time for a spot. That workout was hard. Arn't they all though?

DC WOD3

21-15-9

Shoulder Press (65/45)
Squats
Deadlifts (135/95)
Push Ups

Thrashed Legs

1-2-3-4-5-6-7

Front Squat (Bodyweight)
Push Ups

The Lord's Day

A day of rest.

Shoulder Press Max

Go for max weight.

3-2-2-1-1-1

Happy New Year!

No workout here today. Have a great day off.