Wednesday, September 20, 2017

2017-08-20 -- The Four-Rounders

Meet upstairs at 1610

WARMUP:
• 30 secs. jumping jacks
• 10 slow squats
• 100 single unders
• PVC/stretch

WOD:

4 ROUNDS OF:
• 10 push-press
• 10 kettlebell swings
• 10 tricep dips

4 ROUNDS OF:
• 10 box-jumps
• 10 pushups
• 10 KB snatches

4 ROUNDS OF:
• 10 deadlifts
• Run downstairs, do 10 wall-balls at bottom of stairs, run upstairs

BUYOUT -- PLANK SERIES:
• 1 minute left arm plank (on side, other arm pointing up)
• 1 minute center plank
• 1 minute right-arm plank (on side, other arm pointing up)

Tuesday, September 19, 2017

2017-09-19 Deck of Cards, Runner Edition

Grab a deck of cards. Remove all diamond face cards. Shuffle the deck and get to work. 

Suit indicates exercise. Number indicates reps. Aces are 1s this time.

Diamonds -- Laps around the atrium (55 laps total)
Clubs -- Box-jumps (85 reps total)
Hearts -- Situps  (85 reps total)
Spades -- Pushups  (85 reps total)
Joker -- 10 burpees

Update (Weds. 9/20): How far did we run?

• Each lap of the atrium is approximately 156 feet.
• The distance from the upstairs gym door to the atrium entrance is approximately 90 feet.
• We ran 55 laps (or 8,580 feet) plus 20 lengths to and from the upstairs gym to the atrium (or 1,800 feet).
• That adds up to 10,380 feet, or approx. 1.97 miles.


Monday, September 18, 2017

2017-09-18 -- Welcome Back, Undersheriff Hellington

We welcome back the Undersheriff with a delightful partner WOD.

Pair off. One partner runs down and up four flights of stairs while the other does the exercises, then switches off until the following is completed:

• 150 kettlebell swings
• 2,500m row

BUYOUT: 50 situps

Tuesday, September 12, 2017

2017-09-12 -- Fight Gone Bad

Meet in upstairs gym at 1610.

WOD: 

The five "workout stations":

• Kettlebell swings
• Push-press
• Jacob's Ladder
• Bosu squats [ demo here ]
• Suspension plank with feet in TRX-style bands  [ demo here ]

3 rounds:
1 minute at each of your five stations, no rest between
1 minute rest between rounds

Monday, September 11, 2017

2017-09-11 The Ladder of Fear

WARMUP:
• PVC
• Run 400m
• 10 hand walkout into press-up into hip flexor stretch [ demo here ]

WOD:
The Ladder of Fear

• 10 hand-release pushups
• 15 toes to bar
• 25 walking lunges
• 30 med-ball setups
• 35 double-unders (or 70 single-unders)
• 40 Burpees
• 35 double-unders (or 70 single-unders)
• 30 med-ball setups
• 25 walking lunges
• 15 toes to bar
• 10 hand-release pushups

(If you're feeling really crazy, add 10 reps instead of 5 to each rung -- which would leave you doing 60 Burpees in the middle.)