Upper Body Dynamic Effort
– 8 x 3 Floor Press
– 3 x 5 Pullup
– 3 x 20 KB Rows
– 5 x 10 GHD Situp
Category: Workouts
40-30-20-10 for time:
– Wall Ball
– Jumping Pullups
Categories
2010-04-28 UGS
4 Rounds
1a. 10 KB Snatch + Press
1b. Max Tactical Pullups
4 Rounds
2a. 10 Ring Pushups
2b. Max Ring Rows
4 Rounds
3a. 50′ Rope Pull
3b. 50′ Tire Presses
15 Minute AMRAP:
– 6 Pullups
– 9 Mountain Climbers
– 12 Air Squats
Upper Body Max Effort
– 5RM Standing Press
– 5 x 3 Barbell Row
– 4 x 15 KB Row
Swing/Burpee Ladder
For time:
1. 10 KB Swings
2. 1, 2…10 Burpees
Categories
2010-04-26 UGS
5 Rounds
1a. 6 Front Squats
1b. 12 Box Jumps
4 Rounds
2a. 8 Cleans
2b. 1 Suicide Run
3 Rounds
3a. 10 Hip Extensions
3b. 200′ Tire Drag
2 Rounds
4a. 50 Sledge Strikes
4b. 200′ Farmer’s Walk
Lower Body Max Effort
– 3RM Sumo Deadlift
– 3 x 5 Good Morning
– 2 x 30 KB Swing
– 5 x 10 Knee Raises
3 rounds for time:
– Row 500m
– Rest 3 minutes
We are hosting our last Spring Saturday Open House event from 10 a.m.-noon. Join us for a free tour and a free workout. If you plan to work out, be sure to wear comfortable clothes and good shoes. You’ll be moving around and breaking a sweat.
Saturdays are open gym from 9:00 a.m. until noon. Members can come in to work on specific movements, particularly ones in which they need practice and further instruction. We will have a WOD that they can do or they can choose to do a WOD they missed this week.