2017-05-31

Wednesday, May 31st, 2017

Meet downstairs
PVC Stretch
Run 800m

WOD:

20 Minute AMRAP

10 Weighted lunges
10 Toes to Bar
15 Box jumps
15 Med ball situps

2017-05-23 The three 6-minute AMRAPs

WARMUP:

• 30 secs. jumping jacks

• 10 slow squats

• 100 single unders

• PVC/stretch

THE THREE SIX-MINUTE AMRAPs

ROUND #1: Six-minute AMRAP

• 10 push-press

• 10 KBS

• 10 tricep dips

ROUND #2: Six-minute AMRAP

• 10 box-jumps

• 10 pushups

• 10 wall-balls

ROUND #3: Six-minute AMRAP

• 10 Burpees

• 10 reps commando plank (demo here)

• 200m run

2017-05-22 The Dice of Death, in the Heat of Death

Meet downstairs at 4:10 p.m. It will be 88 degrees. Bring water.

WARMUP:
• PVC/stretch
• 30 secs. jumping jacks
• 10 hand walkout into press-up into hip flexor stretch [ demo here ]

PARTNER WOD: THE DICE OF DEATH

Teams of two. One partner rolls the dice. The other does the exercise. Trade off for 20 glorious minutes.

The dice rolls:

1 -- 10 pushups
2 -- 10 commandos
3 -- 10 med-ball situps
4 -- BOTH partners run 200m
5 -- 5 pull-ups
6 -- 6 burpees

2017-05-10 15 Minute AMRAP Downstairs

Wednesday, May 10th, 2017
Meet downstairs

Warmup:
10 Superman
10 Walking lunges each leg

Strength:
Push press 5-5-3-3-1 Working up to 75% max effort

WOD:
AMRAP 15 minutes

15 KBS
12 Med ball situps
9 Burpees

2017-05-09 AMRAP Downstairs

Tuesday, May 9th, 2017
Meet downstairs

PVC stretch
10 hammer strikes, each arm, on the tire
Run 400 meters

10 Minute AMRAP:
15 Toes to bar
10 Deadlift
5 Dumbell snatches each arm

2017-05-03 Outside

Wednesday, May 3rd, 2017
Meet downstairs

PVC stretch, then 2 Rounds of
10 med ball sits
10 slow squats
10 superman

WOD
5 Rounds:

5 Pullups
10 Burpees
Run 400 meters

2017-05-01

Monday, May 1st, 2017
Meet upstairs

Warmup:
PVC stretch
3 minutes of rowing

WOD:
15 Minute AMRAP

9 Deadlifts
12 Pushups
15 Box jumps