2018-03-14 -- The Ladder of Fun

Meet upstairs at 1610.

WOD:
The Ladder of Fun

Run 1 complete circuit of building (out of gym, down stairs, outside, up stairs on opposite side of building, back to gym). Then:

• 10 kettlebell swings
• 15 toes to bar
• 20 push-ups
• 25 lunges
• 30 med-ball setups
• 35 double-unders (or 70 single-unders)
• 40 squats
• 35 double-unders (or 70 single-unders)
• 30 med-ball setups
• 25 lunges
• 20 push-ups
• 15 toes to bar
• 10 kettlebell swings

Run 1 complete circuit of building (out of gym, down stairs, outside, up stairs on opposite side of building, back to gym)

2018-03-12 -- Deck of Cards (Hepler Edition)

Meet upstairs at 1610.

WOD: DECK OF CARDS

Get a deck of cards, or this app.

The suit is the exercise. The number is the number of reps. 

This time around, face cards = 10 reps. Aces = 1 rep.
____________

Spades = Squats

Clubs = Kettlebell swings

Hearts = Push-ups with 1 leg raised

Diamonds = Med-ball situps

1st Joker = 10 laps of the atrium

2nd Joker = 10 leaping burpees

2018-03-07 -- IronStrength: Core Focus

WARMUP:

Dynamic warmup + walkouts

WOD:

Today's WOD is adapted from the excellent IronStrength workout series....

SUPERSET 1: 4 sets of

10 Mountain climbers

10 Leg-lifts with hip-raise [ demo here ]

SUPERSET 2: 4 sets of

10 Row from plank w/ dumbbell

10 Med-ball setups

PLANK SERIES

1 min. side/middle/side

BURPEES:

5, 4, 3, 2, 1

BUYOUT:
1 circuit of building, 5 pullups in lower parking-garage gym

2018-03-06 -- Sevens

Meet upstairs at 1610.

WOD:

Complete 7 rounds of:

7 deadlifts
7 burpees
7 kettlebell swings
7 situps
7 box-jumps
7 toes to bar

2018-03-05 -- A Die to Kill For

Meet upstairs at 1610.

WARMUP:
PVC/stretch

WOD: DEATH BY DICE

Partner WOD. Two teams. 20 minutes.

One six-sided die. One partner rolls. The other does:

1 = 10 pushups, one leg in the air [ demo here ]

2 = 10 leg-lifts with hip-raise [ demo here ]

3 = 5 pull-ups

4 =  BOTH teams run to bottom of stairs, back up four flights to gym

5 = 5 toes to bar

6 = 6 leaping burpees

BUYOUT:
Roll the dice. All particpants do DOUBLE the number of reps of whatever exercise turns up.