Thursday, February 4, 2016

2016-02-04 Deck of Cards

Thursday, February 4th, 2016
Meet upstairs at 1610

PVC stretch
Row 500 or run treadmill
Hold in plank for one minute

Deck of Cards WOD:

Clubs:       Dumbbell push press
Spades:     Med ball cleans
Hearts:      Pushups
Diamonds: Situps



Wednesday, February 3, 2016

2016-02-03 Two AMRAP's

Wednesday, February 3rd, 2016
Meet upstairs at 1610

PVC stretch
Then meet in the atrium for:
2 Rounds of
Bear crawls
Crab walks
Walking lunges
High knees


The WOD will be two AMRAPs, with a two minute rest in between the two.

5 minute AMRAP
10 Push press 65/95
15 KBS 35/63

Rest two minutes

8 minute AMRAP
10  Hand release pushups
50 Single unders

Tuesday, February 2, 2016

2016-02-02 Deadlifts and overhead squats

Tuesday, February 2nd, 2016
Meet upstairs at 1610

PVC stretch
Then 2 Rounds of:
Row 500
Hold in plank for one minute

WOD:
For time, 2 Rounds:

30 Deadlift (185/135)
30 Calorie Row
30 Overhead Squat

Monday, February 1, 2016

2016-02-01

Monday, Feb 1st, 2016

Meet downstairs at 1610

PVC Stretch
2 Rounds of:
20 Abmat sit-ups
30 Superman
40 Flutter kicks
50 Banded Good mornings
1 minute plank

WOD:
20 Minute AMRAP of:
12 KBS
9 Thrusters
6 Toes to Bar
Run 400 meters

Thursday, January 28, 2016

2016-01-28 "Jack"

Thursday, January 28th, 2016

Meet upstairs
Warmup:
PVC stretch
100 Single unders
3 Rounds of 1 minute plank, 10 walking lunges

HERO WOD:
"Jack"

AMRAP 20 minutes
10 Push press
10 KBS
10 Box jumps

Wednesday, January 27, 2016

2016-01-27

Meet upstairs at 1610 hours

Warmup

Pair up on a rower
1 minute on the rower
1 minute at the bottom of the squat

4 rounds

Strength

Dumbbell Thrusters

10, 10, 5, 5, 5

MetCon

AMRAP 8

1 pull up
1 shuttle run (10, 20, 30--touch start line and distance line on each run)
increase by one pull up and one shuttle run on each round

Monday, January 25, 2016

2016-01-25 12 Minute AMRAP

Monday January 25th, 2016
(DOWNSTAIRS)

Warmup:
PVC stretch
200 Single unders

Strength:
Push press 5-5-3-3

WOD:
12 Minute AMRAP of

10 Deadlifts @ body weight
10 Wall balls
10 Pullups
10 Box jumps
10 KBS