Thursday, July 31, 2014

2014-07-31 "3-Hundies" Partner WOD

Thursday, July 31, 2014

Warm up with a 500 meter row and PVC stretch.  Row either upstairs or down.

WOD  3 Hundie (Yes, I just made that up)

With a partner, you will complete :

100 Burpee Pull-ups
100 Wall Balls
100 Wall Ball Sit-ups
...some running

Here's how this will work.  One partner runs 400 meters while the other partner begins working through the exercises in groups or 10 at a time.  You will continue to work through the 3 exercise cycle until your partner finshes the run, then you switch places, continuing the count where your partner left off.  You stop when your count reaches 300.  You may not break the exercises up any other way. This simply ends up being 10-rounds or 10 for each exercise but there is no guarantee how many each partner will complete based on how fast the runs go.  If you dog the run, you hose your partner on the exercises.

See you there.



Wednesday, July 30, 2014

2014-07-30

Wednesday, July 30, 2014

Meet downstairs for a warm-up.  Check the 4th floor to be sure we have all the kettle bells downstairs.

Warm-up

2 trips up and back on the west stairs, followed by a 400



Front Squat

75% of your boddy weight 5-5-5

WOD- 4 Rounds

15 Sumo DLHP  115/75
20 T2B
Weighted Walking Lunge (50 meter) 45/25

Tuesday, July 29, 2014

2014-07-29 Barbara

Tuesday, July 29, 2014

Meet downstairs and warm up with 200 singles or 100 DU

WOD-Barbara

5 Rounds for time with a 3 minute rest between rounds

20 pull ups
30 Push ups
40 Sit Ups
50 Squats

We can use a community clock but everyone will be responsible for tracking their own time.

Monday, July 28, 2014

2014-07-28 Jack

Monday, July 28, 2014

Row 1000 meters
Push Press 3x3 at a heavy weight

WOD

"Jack"

20 minute AMRAP

10 Push Press  115/75
10 KB Swing   53/35
10 Box Jump

Thursday, July 24, 2014

2014-07-24

Meet downstairs at 1610.

Warmup:

PVC Warmup

Not for time: 1-10 of pushups and kettlebell swings.

WOD:

Tabata Squats
then immediately run 400m (no 10 seconds of rest)

rest 3 minutes

Tabata Situps
then immediately run 400m

rest 3 minutes

Tabata Push Press (Oly bar)
then immediately run 400m

rest 3 minutes

Tabata KBS
then immediately run 400m

Wednesday, July 23, 2014

2014-07-23

Meet downstairs at 1610

Warmup:

PVC Warmup

3 rounds, not for time of--

10 OHS w PVC
10 V-ups
10 pushups

Finish with 3 minutes at the bottom of the squat opening up your hips from yesterday's squats.

WOD:
4 sets of max strict pullups. 2 minute rest between sets.

then

AMRAP 7 minutes

3 pullups
7  KBS
sprint 50 m


Tuesday, July 22, 2014

2014-07-22 Squats

Meet upstairs at 1610 hours

Warmup:

Row 500m

250 single unders

2 minutes of plank

WOD:

OHS

5, 5, 5, 5, 5

Front Squat

3, 3, 3, 3, 3

Back Squat

2, 2, 2, 2, 2