Five Rounds
1a. 4 Sandbag Shoulders
1b. 2 Rope Climbs
Five Rounds
2a. 8 Jumping Lunges (each leg)
2b. 8 Ring Pushups
Three Rounds
3a. 10 Hip Extensions
3b. 15 Slam Balls
Categories
Category: Workouts
Snatch
1-1-1-1-1-1-1
OHS
5-5-5
1 to 10 to 1
– 1 Arm KB Swing
– 1 Arm KB Clean
– 1 Arm KB Thruster
Fight Gone Bad
Three Rounds of 1 Minute Each:
– Wall Ball (20#/14#)
– SDHP (75#/55#)
– Box Jump(20″)
– Push Press (75#/55#)
– Rower (calories)
– Rest
Saturday Schedule
7:45 a.m.
Walk of Life 5K Run/Walk
Feel free to park your car at the gym at 7:30 a.m. and walk over with us. We are meeting at the Brew Pup entrance at 7:45 a.m. Race starts at 8:30 a.m. at Riverfront Stadium. The Boneyard will not open until 10 a.m. (or sooner if David or Cody arrive earlier to open it).
10:00 a.m. – Noon
Members: You can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will have a WOD that you can do or you can choose to do a WOD that you missed this week.
10:00 a.m. – Noon
Foundations
AMRAP – 12 Minutes
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Categories
2011-04-14 WOD
Five Rounds
– 100′ Heavy Farmers Walk
– 20 Heavy Kettlebell Swings
Five Rounds
– 100′ Heavy Tire Drag
– 6 Push Press
Three Rounds
– 20 Knees to Elbows
– 20 Tactical Pushups
Four Rounds:
– 400m Run
– 400m Run with bricks (3/2)
Squat Clean Thruster Ladder
Weight = 50% of Bodyweight
1 additional rep each minute:
– 1 Squat Clean Thrusters the first minute
– 2 Squat Clean Thrusters the second minute
– 3 Squat Clean Thrusters the third minute
– and so on…
8 Minute AMRAP:
– 5 Burpee Jumping Jacks with a Flash
– Row 15 Calories