2016-10-25 "Undersheriff Hellington"

Designed by the US for your enjoyment. Meet downstairs at 4:10 p.m.

WARM-UP:

400m run

PVC

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.

2016-10-24: The (Slightly More Than) 28-Minute Workout

Today we're going to try and make an adapted version of The New York Times' "7 Minute Workout" horrible by doing it 3-4 times in a row on a strict timetable.

Meet upstairs at 4:10 p.m.
____________

THE (SLIGHTLY MORE THAN) 28-MINUTE WORKOUT

WARM-UP:

• 10 laps around 4th-floor atrium
• PVC

3-4 ROUNDS (REST 2 MINUTES BETWEEN ROUNDS):

[30 seconds each exercise, 10 seconds rest in-between]

• Jumping jacks
• Hold squat
• Push-ups
• Sit-ups
• Box-jumps
• Squats
• Triceps dips using box or bench
• Center Plank
• High knees running in place
• Lunges
• Push-up with rotation
• Side-plank (choose one side, alternate side each round)

2016-10-18 Thrusters/T2B downstairs

Tuesday, October 18th, 2016

Warmup:
PVC stretch, then 2 rounds of

100 Single unders
10 slow squats

WOD:
21-15-9
Thrusters (95/65)
T2B

Rest 3 minutes, then

12-9-6
Thrusters (95/65)
T2B

2016-10-17 Upstairs

Monday, October 17th, 2016
Meet upstairs at 1610

Warmup:
500 meter row
Hold in plank for 1 minute

WOD:
5 rounds

30 Push-ups
20 Front squats
20 Push press
30 Situps

2016-10-04 Upstairs "Christine"

Tuesday, October 4th, 2016
Meet upstairs at 1610

Warm up: PVC stretch, then:

EMOM 6 minutes of
20 single unders, 5 pushups

WOD:
"Christine"
3 Rounds for time
Row 500 meters
12 Deadlift
21 box jumps or step ups

2016-10-03 Downstairs EMOM 21

Monday, October 3rd, 2016
Meet downstairs at 1610

Warmup:
Two rounds of
Row 250 m
20 Mountain climbers
10 Push ups
10 Ring rows

WOD:
21 minute EMOM

Minute 1-20 Push press
Minute 2-15 Sumo deadlift high-pull
Minute 3-10 Burpee