Wednesday, April 5, 2017

2017-04-05 -- The Dice of Death

Meet downstairs at 4:10 p.m.

WARMUP:
• PVC/stretch
• 30 secs. jumping jacks
• 10 hand walkout into press-up into hip flexor stretch [ demo here ]

PARTNER WOD: THE DICE OF DEATH

Teams of two. One partner rolls the dice. The other does the exercise. Trade off for 20 glorious minutes.

The dice rolls:

1 -- 10 pushups
2 -- 10 commandos
3 -- 10 med-ball situps
4 -- BOTH partners run 200m
5 -- 10 tricep dips
6 -- 6 leaping burpees

Tuesday, April 4, 2017

2017-04-04 -- Undersheriff Hellington redux

An old favorite returns, designed by the US for your enjoyment. Meet downstairs at 4:10 p.m.

WARM-UP:
PVC/stretch

TEAM WOD:

150 burpee pull-ups

While one partner does burpee pull-ups, the other runs up and down four flights of stairs. Then you switch. Once you hit 150 burpee pull-ups as a team, continue immediately to:

100 wall-balls

While one partner does wall-balls, the other runs up and down four flights of stairs. Then you switch. When the team hits 100 wall-balls, collapse.


Monday, April 3, 2017

2017-04-03 -- The 7x7 WOD

WARMUP:
PVC/stretch

WOD: 7x7

7 rounds:

• 7 deadlifts
• 7 burpees
• 7 kettlebell swings
• 7 sit-ups
• 7 push-ups
• 7 box-jumps
• 7 toes-to-bar