Monday, July 24, 2017

2017-07-24 Core work

Monday, July 24th, 2017
Meet downstairs

PVC work
100 single unders

Strength:
5-5-3-2 Thrusters

8 Minute AMRAP:
10 Hollow rocks
10 Toes to bar
10 Second plank

Wednesday, July 12, 2017

2017-07-12 21 Minute AMRAP

Wednesday, July 12th, 2017
Meet downstairs

Stretch
2 Rounds:

10 hammer strikes
10 med ball situps
10 squats

WOD:
21 Minute AMRAP

400 meter run
21 pushups
21 box jumps or step ups-or if you are hurting, Mitch-squats :)
15 burpees
9 pullups

Tuesday, July 11, 2017

2017-07-11 The Dice o’ Death

WARMUP:
PVC
10 hand walkout into press-up into hip flexor stretch [ demo here ]

WOD:

Partner up. For 20 minutes each partner switches rolling a die. The numbers:

1 — 10 Wall-balls
2 — 10 Burpee pull-ups
3 — 10 polymetric jump-squats
4 — BOTH partners run 100m backwards
5 — 10 KB snatches (5 each side)
6 — 10 Commandos [ demo here ]

Monday, July 10, 2017

2017-07-10 Stairs outside

Monday, July 10th, 2017
Meet downstairs

Warm up:
PVC stretch
10 med ball situps
10 squats
10 V situps

Strength:
Front squats 5-5-3-3-2

WOD:
10 Rounds:

5 KBS, then run to top of stairs. Then do 5 pushups at the top of the stairs, or you can do them at the bottom of the stairs. Run back to workout area ( begin the next round of KBS to complete the 10 rounds)