Tuesday, September 18, 2018

2018-09-18 -- The Dice Follies

Meet upstairs at 1610.

WARMUP:
PVC/stretch

WOD: THE DICE FOLLIES

Partner WOD. Two teams. 20 minutes.

One six-sided die. One partner rolls. The other does:

1 = 10 kettlebell swings

2 = 10 dumbell pullover crunch + bent knee reverse crunch [ demo here ]

3 = 6 toes to bar

4 =  BOTH teams run around the 4th-floor atrium

5 = 4 man-makers [ demo here ]

= 6 leaping burpees

BUYOUT:
All participants hold a wall-sit in the hallway outside the gym for 2 minutes. During this 2 minutes, participants take turns running one-at-a-time to the other end of the hallway, doing 3 squats, and then running back and returning to the wall-sit. Continue trading off on the running until 2 minutes are up.

Thursday, September 13, 2018

2018-09-13 -- Sept. 11 Tribute Partner WOD

A couple of days late, but this is the first time we could get everyone together. Meet upstairs at 1610.

WOD: 
SEPTEMBER 11 PARTNER TRIBUTE

Partner up in teams of two. Between the two partners, complete the following:

• 2,001 meter row
• 92 box jumps (for the 92 people on American Air Flight 11)
• 64 deadlifts (for the 64 people on United Air Flight 175)
• 64 pullups (for the 64 people on American Flight 77)
• 44 overhead squats (for the 44 people on United Air Flight 93)
• 125 kettlebell swings (for the 125 people at the Pentagon, not including air victims)
• 20 burpees (9+11)

BUYOUT: Run one building circuit

Monday, August 20, 2018

2018-08-20 -- The Dice Storm

Meet upstairs at 1610.

WARMUP:
PVC/stretch

WOD: THE DICE STORM

Partner WOD. Two teams. 20 minutes.

One six-sided die. One partner rolls. The other does:

1 = 5 pullups

2 = 10 dumbell pullover crunch + bent knee reverse crunch [ demo here ]

3 = 10 kettlebell swings

4 =  BOTH teams run 1 set of stairs (4 flights down, then back up to gym)

5 = 10 squats

= 6 leaping burpees

BUYOUT:
Roll the dice. All particpants do DOUBLE the number of reps of whatever exercise turns up.

Wednesday, August 8, 2018

2018-08-08 -- The Hellington Finale

Meet upstairs a little earlier than usual, at 1600, for our big farewell workout for Undersheriff Hellington....

WARMUP:
PVC/stretch. Get those shoulders loose.

WOD: THE HELLINGTON BUILDING CIRCUIT

While carrying a kettlebell, run 4 rounds for time of the Brooks Building "stair loop."

("Stair loop" = run east from the upstairs gym to the east end stairs. Run down four flights of stairs to the exit. Run down the north side of the building and back into the building at the west end stairs. Run up four flights of stairs and back to the upstairs gym. Roughly 400 meters.)

But here's the painful part:
At every door that requires a passkey, do 10 pushups.
At every landing going down the stairs, do 10 kettlebell swings.
At every landing going up the stairs, do 10 kettlebell snatches (5 each hand). 
At the pullup rack outside, do 10 pullups.
At the end of each loop in the upstairs gym, do 10 burpees.
______

THE TOTALS: When it's all over, you will have done:

• 160 kettlebell swings
• 160 kettlebell snatches (80 each hand)
• 120 pushups
• 40 pull-ups
• 40 burpees
• ~ 1 mile run with a kettlebell

Tuesday, August 7, 2018

2018-08-07 -- The Filthy Fifty (Centrum Silver Edition)

Meet upstairs at 1610.

WARMUP: 
PVC/stretch

WOD: THE FILTHY FIFTY

Complete the following as a "chipper" (i.e., complete all reps assigned for each exercise before moving on to the next):

50 box-jumps
50 jumping pull-ups
50 kettlebell swings
50 walking lunges (50 steps)
50 Knees to elbows
50 Push press
50 Back extensions
50 Wall ball shots
50 Burpees
50 Double unders

Monday, August 6, 2018

2018-08-06 -- Hellington's Final Dice Roll

Meet upstairs at 1610.

WARMUP:
PVC/stretch

WOD: THE DICE HARVEST

Partner WOD. Two teams. 20 minutes.

One six-sided die. One partner rolls. The other does:

1 = 6 push-ups

2 = 6 situps

3 = 6 toes to bar

4 =  BOTH teams run 1 lap of the atrium

5 = 6 pull-ups

= 6 leaping burpees

BUYOUT:
Roll the dice. All particpants do DOUBLE the number of reps of whatever exercise turns up.

Tuesday, July 31, 2018

2018-07-31 -- Three 6-Minute AMRAPS (with a 3-Minute Bonus)

WARMUP:
PVC/stretch

WOD: THREE 6-MINUTE AMRAPS

6 min. AMRAP #1: 
For 6 minutes, do as many reps as possible of:
• 10 Burpees
• 10 med ball over shoulder
• 100m row

1-2 minute rest, then:

6 min. AMRAP #2:
For 6 minutes, do as many reps as possible of:
• 14 push-press
• 14 Mtn climbers
• 14 kettlebell swings

1-2 minute rest, then:

6 min. AMRAP #3:
For 6 minutes, do as many reps as possible of:
• 12 box jumps
• 12 pushups
• 100 single-unders

Run downstairs for:

BUYOUT -- 3 MINUTES:
Partner up.
One person does a wall-sit while holding a 20-lb. medicine ball.
The other partner does 3 jump squats.
Pass off the medicine ball and switch.
Continue this back-and-forth for 3 minutes.