2018-08-20 -- The Dice Storm

Meet upstairs at 1610.

WARMUP:
PVC/stretch

WOD: THE DICE STORM

Partner WOD. Two teams. 20 minutes.

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

1 = 5 pullups

2 = 10 dumbell pullover crunch + bent knee reverse crunch [ demo here ]

3 = 10 kettlebell swings

4 =  BOTH teams run 1 set of stairs (4 flights down, then back up to gym)

5 = 10 squats

6 = 6 leaping burpees

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

2018-08-08 -- The Hellington Finale

Meet upstairs a little earlier than usual, at 1600, for our big farewell workout for Undersheriff Hellington....

WARMUP:
PVC/stretch. Get those shoulders loose.

WOD: THE HELLINGTON BUILDING CIRCUIT

While carrying a kettlebell, run 4 rounds for time of the Brooks Building "stair loop."

("Stair loop" = run east from the upstairs gym to the east end stairs. Run down four flights of stairs to the exit. Run down the north side of the building and back into the building at the west end stairs. Run up four flights of stairs and back to the upstairs gym. Roughly 400 meters.)

But here's the painful part:

At every door that requires a passkey, do 10 pushups.

At every landing going down the stairs, do 10 kettlebell swings.

At every landing going up the stairs, do 10 kettlebell snatches (5 each hand). 

At the pullup rack outside, do 10 pullups.

At the end of each loop in the upstairs gym, do 10 burpees.
______

THE TOTALS: When it's all over, you will have done:

• 160 kettlebell swings
• 160 kettlebell snatches (80 each hand)
• 120 pushups
• 40 pull-ups
• 40 burpees
• ~ 1 mile run with a kettlebell

2018-08-07 -- The Filthy Fifty (Centrum Silver Edition)

Meet upstairs at 1610.

WARMUP: 
PVC/stretch

WOD: THE FILTHY FIFTY

Complete the following as a "chipper" (i.e., complete all reps assigned for each exercise before moving on to the next):

50 box-jumps
50 jumping pull-ups
50 kettlebell swings
50 walking lunges (50 steps)
50 Knees to elbows
50 Push press
50 Back extensions
50 Wall ball shots
50 Burpees
50 Double unders

2018-08-06 -- Hellington's Final Dice Roll

Meet upstairs at 1610.

WARMUP:
PVC/stretch

WOD: THE DICE HARVEST

Partner WOD. Two teams. 20 minutes.

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

1 = 6 push-ups

2 = 6 situps

3 = 6 toes to bar

4 =  BOTH teams run 1 lap of the atrium

5 = 6 pull-ups

6 = 6 leaping burpees

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