Monday, August 22, 2016

2016-08-22 KBS and pushups

Monday, August 22nd, 2016
Meet downstairs at 1610

Warmup:
PVC stretch, then
3 Rounds of:
30 seconds of flutter kicks
30 seconds of bicycle crunches
30 seconds of ab mat situps

Strength:
5-4-3-2 Push press

WOD:
5 Rounds of:
30 KBS (53/35)
20 Hand release pushups

Thursday, August 11, 2016

2016-08-11 Deck of Cards downstairs

Thursday, August 11th, 2016
Meet downstairs at 1610

PVC warm up
50 situps
Hold in plank 1 minute

Deck of Cards:

Hearts:        Pushups
Diamonds:  Situps
Spades:       Wall ball shots
Clubs:          KBS
Jokers:         10 Burpees  

Tuesday, August 9, 2016

2016-08-09 15 Minute AMRAP Downstairs

Tuesday, August 9th, 2016
Meet downstairs at 1610

Strength:
Front Squat 5-4-3-2

WOD:
15 Minute AMRAP

30 Single unders
20 Situps
10 Dumbell thrusters
5 Box jumps

Tuesday, August 2, 2016

2016-08-02 Partner WOD

Tuesday, August 2nd, 2016
Meet downstairs at 1610

PVC stretch
10 slow squats with a hold at the bottom
10 med ball situps
1 minute of plank

Partner WOD:
15 Minute AMRAP with a partner:

6 Curtis P's (6 total between the two partners, and so on for the remainder of the workout)
Run together with your partner 400 meters

8 Curtis P's
Run 400

10 Curtis P's
Run 400

And so on.......

Monday, August 1, 2016

2016-08-01 Downstairs

Monday, August 1st, 2016
Meet downstairs at 1610

Warm up with 200 single unders

WOD:
5 Rounds

6 Strict shoulder press 95/65
12 Med ball cleans
18 Situps

Wednesday, July 13, 2016

2016-07-13 UPSTAIRS

Wednesday, July 13th, 2016
Meet upstairs at 1610

Warmup: Not for time
2 Rounds of
10 KBS
20 squats
1 minute of plank
Row 500 meters

Strength:

Strict overhead press 5-5-5

Push press 5-5-5

Push jerk 3-3-3

MetCon:

AMRAP 10 minutes
10 kettle bell snatches  (5 each side)
Run two laps of center atrium


Tuesday, July 12, 2016

2016-07-12

Tuesday, July 12th, 2016
Meet downstairs at 1610

PVC stretch
10 superman
Baby elephants
Side plank one minute
Side plank, other side, one minute
Regular plank one minute


21-15-9
KBS 53/35
Burpees
Box jumps