2017-07-31 The Tough 25

This WOD is done as a "chipper" -- only move on to the next exercise after finishing all reps:

25 box jumps
25 jumping pull-ups
25 kettlebell swings
25 walking lunges
25 knees to elbow
25 push-press
25 Supermans
25 wall-balls
25 Burpees
50 single-unders

Buyout: 400m run

2017-07-26 Dice of Death

Wednesday, July 26th, 2017
Meet downstairs

Warmup:
PVC
Run 400

WOD:
Dice of Death

1-   5 pullups
2-   10 pushups
3-    5 burpees
4-    10 box jumps
5-    5 situps
6-    10 wall balls
 

2017-07-25

Tuesday, July 25th, 2017
Meet downstairs

Warmup:
Stretch. then 2 rounds of

10 walkouts
10 med ball situps
10 walking lunges

Partner Wod: (15 Minute timecap)
Task completion of
143 burpees over the bar
89 front racked lunges 95/65 or bodyweight

NOTE:
If we don't have even number of people, we can either increase the reps OR we can do the following wod.

15 Minute AMRAP
30 air squats
20 push ups
10 deadlifts (225/155)

2017-07-24 Core work

Monday, July 24th, 2017
Meet downstairs

PVC work
100 single unders

Strength:
5-5-3-2 Thrusters

8 Minute AMRAP:
10 Hollow rocks
10 Toes to bar
10 Second plank

2017-07-19 Deck of Cards: Burpee Hell Edition

Deck of cards. No Jokers. Aces mean 11 reps.

Suit exercises:

Clubs: Squats
Hearts: Burpees
Diamonds: Push press (Rx is 85 lbs.)
Spades: Kettlebell swings

Congratulations, you're going to do something like 95 Burpees today.

2017-07-12 21 Minute AMRAP

Wednesday, July 12th, 2017
Meet downstairs

Stretch
2 Rounds:

10 hammer strikes
10 med ball situps
10 squats

WOD:
21 Minute AMRAP

400 meter run
21 pushups
21 box jumps or step ups-or if you are hurting, Mitch-squats :)
15 burpees
9 pullups

2017-07-11 The Dice o’ Death

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

WOD:

Partner up. For 20 minutes each partner switches rolling a die. The numbers:

1 — 10 Wall-balls
2 — 10 Burpee pull-ups
3 — 10 polymetric jump-squats
4 — BOTH partners run 100m backwards
5 — 10 KB snatches (5 each side)
6 — 10 Commandos [ demo here ]

2017-07-10 Stairs outside

Monday, July 10th, 2017
Meet downstairs

Warm up:
PVC stretch
10 med ball situps
10 squats
10 V situps

Strength:
Front squats 5-5-3-3-2

WOD:
10 Rounds:

5 KBS, then run to top of stairs. Then do 5 pushups at the top of the stairs, or you can do them at the bottom of the stairs. Run back to workout area ( begin the next round of KBS to complete the 10 rounds)