02-29-16

Monday, February 29th, 2016
HAPPY LEAP DAY!

Meet downstairs at 1610

Warm up with PVC stretch
Then 2 rounds of

100 single unders
30 situps
Hold in plank for one minute

WOD:
AMRAP 15


20 Box jumps
15 Pull ups
10 Wall balls
10 one arm snatches (5 each side) 

2016-02-25

Thursday, February 25th, 2016
Meet downstairs at 1610

Warm up with 2 rounds of:
50 Single unders or 25 Double unders
10 Wall ball shots
5 Burpees

WOD:
4 Rounds for time

30 Pushups
20 Front squats 115/85
20 Push press 115/85
30 Situps

2016-02-24

Wednesday, February 24th, 2016
Meet downstairs at 1610

PVC warm up
Then 2 rounds of
50 single unders
10 squats
20  situps

WOD:
5 Rounds of
12 Thrusters
9 Toes to bar
Run 200 meters with a med ball

2016-02-17

Wednesday, February 17th, 2016

Meet DOWNSTAIRS at 1610

Warmup:
PVC stretch, then 3 rounds of:

100 single unders
10 mountain climbers (10 each leg)
10  wall ball shots

WOD:
AMRAP 4 minutes
12 Box jumps
9 pullups
6 power cleans
3 shoulder to overhead press

Rest 2 minutes, then repeat

2016-02-11

 Thursday, February 11th, 2016

Meet upstairs at 1610

Warm up with
10 slow overhead squats with PVC pipe
10 good mornings with PVC pipe
20 sit-ups
Row 500 m
50 single unders

WOD:
5 rounds of:
1 minute of deadlifts
1 minute of push-ups
1 minute of knees to elbows

Since we only have one pull-up bar upstairs, we will each need to start with different exercises
OR we can move downstairs for the wod.

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

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

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

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