Wednesday, May 25, 2016

2016-05-25 Varied EMOM

Wednesday, May 25th, 2016
Meet downstairs at 1610

Warmup:
Group stretching
400 meter run

WOD:

3 Rounds EMOM
Wall ball shots
Sumo deadlift high pull
Box jumps
Push press
Single unders

Tuesday, May 24, 2016

2016-05-25 KBS, pushups and running

Tuesday, May 24th, 2016
Meet downstairs at 1610

Warmup:
3 rounds
15 weighted situps
15 superman
1 minute plank

4 Rounds for time
Run 400 meters
30 KBS (53/35)
20 Hand release pushups

Monday, May 23, 2016

2016-05-23

Monday, May 23rd, 2015
Meet downstairs

Warmup: 3 rounds of:

1 minute hold bottom of squat
Followed by 25 meter waiter walk each arm

WOD:
EMOM 20 minutes

On odd minutes hold deadlift at top of the deadlift (225/185)
Even minutes shuttle run (Run 5,10,15 meters)

Buyout: 400 meter run for fun!!!!

Thursday, May 19, 2016

2016-05-19 Deck of Cards

Thursday, May 19th, 2016
Meet upstairs at 1610

PVC stretch
Row 750 meters

Deck of Cards:
Clubs:         Dumbbell push press
Spades:       KBS
Hearts:        Pushups
Diamonds:  Situps  

Wednesday, May 18, 2016

2016-05-18 15 Minute AMRAP downstairs

Wednesday, May 18th, 2016
Meet downstairs at 1610

2 Rounds
10 Superman
10 Med ball situps
10 Goblet squats
10 Tire strikes (5 each arm)
10 walking lunges

Then 15 Minute AMRAP:
15 Squats
12 Pushups
9 Box jumps
6 Pullups

Tuesday, May 17, 2016

2016-05-17 Med ball variation

Tuesday, May 17th, 2016
Meet downstairs at 1610

Warmup:
PVC stretch
200 Single unders

WOD:
Run 400 meters
20 Burpees
Run 400 meters
20 Wall ball shots
Run 400 meters
20 Med ball situps
Run 400 meters
20 Med ball cleans 

Monday, May 16, 2016

2016-05-16 "Jack"

Monday, May 16th, 2016
Meet upstairs at 1610

PVC stretch
Then 2 rounds of
10 slow squats
Hold in plank for one minute

Strength:
Bench press 5-5-3-3

"Jack"
20 minute AMRAP of

10 push press (75/115)
10 KBS (35/53)
10 Box jumps