2016-09-27 AMRAP 15 (UPSTAIRS)

Tuesday, September 27th, 2016
Meet upstairs at 1610

20 squats with a 5 second hold at the bottom
Row 500 meters

Strength:
Push press 5-5-3-3-2

AMRAP 15 minutes:

15 KBS (53/35)
12 Med ball situps
9 Burpees

2016-09-26

Monday, September 26th, 2016
Meet downstairs at 1610

Warm up:
10 squat jumps
20 double unders or 40 SU
10 pull ups
20 double unders or 40 SU
10 sit ups
20 double unders or 40 SU

Snatch 3-3-3-3 @75% of 1RM

WOD:

400m run, then 3 rounds of:

10 SDHP 95/75
10 HR push ups
10 pull ups

Finish with a 400m run

2016-09-20 Running and Cindy

Tuesday, September 20th, 2016
Meet downstairs at 1610

PVC warm up
Hold in plank for 1 minute
30 Situps

5 Rounds:
400 m run
3 squat cleans at body weight or 70% max
2 rounds of Cindy (5 pullups, 10 pushups, 15 air squats)

2016-09-19 Upstairs WOD

Monday, September 19th, 2016
Meet upstairs at 1610

Warm up:
Run 5 laps around atriun
Bear crawl
High knees
Crab walk
Baby elephants

WOD:
5 Rounds:
1 Minute of each exercise:
Rowing
Dumbbell push press
Burpees
Rest 30 seconds between each exercise

We can do a buyout of 50 situps

2016-09-07 Fight Gone Bad

Meet downstairs 1610.

WARMUP:
• PVC
• High-kicks
• Walking lunges
• Side-lunges
• Toe touches

FIGHT GONE BAD:

Three rounds of these five stations.
Immediately switch between stations.
2 mins. rest between rounds.

• Wall-ball (1 min.)
• Sumo deadlift high-pull (1 min.)
• Box Jump (1 min.)
• Push-press (1 min.)
• Jump-rope (1 min.)