AMRAP – 12 Minutes:
1a. 5 KB Cleans
1b. 5 Plyo Pushups
1c. 5 KB Shrugs
1d. 5 Ring Rows
800m Run
50 GHD Situps
Categories
Category: Workouts
Three rounds for time:
– Run 400 meters
– 15 Pullups
– 50 Air Squats
– 15 Pullups
Categories
2010-12-20 UGS
Five Rounds
1a. 5 Sandbag Clean & Press
1b. Submax Pullups
Three Rounds
2a. 6/6 KB Bulgarian Split Squat
2b. 100′ Med Ball Hand Walk
Two Rounds
3a. 5/5 KB Snatch
3b. 5/5 KB Press
3c. 10 Goblet Squat
3d. 10 Goblet Lunges
3e. 10 1 Arm Rows
3f. 20 KB Swings
100 Sledge Strikes
Categories
2010-12-18 Open Gym & Foundations
Saturday Schedule
9:00 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
Squat Snatch
– 5 x 3 Reps
AMRAP – 12 Minutes
– 6 Pullup
– 9 Mountain Climbers
– 12 KB Swings
Categories
2010-12-17 UGS
AMRAP – 12 Minutes:
1a. 5 KB Cleans
1b. 5 Plyo Pushups
1c. 5 KB Shrugs
1d. 5 Ring Rows
800m Run
50 GHD Situps
“Annie”
50-40-30-20-10 Reps:
– Double Unders
– Situps
Categories
2010-12-15 UGS
Five Rounds
1a. 10 KB Front Squats
1b. Suicide Run
Four Rounds
2a. 10 Suitcase Deadlifts
2b. 10 Jumping Lunges
Three Rounds
3a. Glute Ham Raises
3b. 200′ Tire Drag
Power Snatch
5 x 3 Reps
AMRAP – 12 Minutes
– 6 Pushups
– 9 Box Jumps
– 12 Goblet Squats
“Jackie”
– 1000m Row
– 50 Thrusters (45#)
– 30 Pullups