“Karen”
For Time:
– 150 Wall Ball
Category: Workouts
Categories
2010-10-13 UGS
Four Rounds
1a. 10 KB Front Squats
1b. 1-3 Rope Climbs
Three Rounds
2a. 10 Jumping Lunges
2b. Max Tactical Pushups
Three Rounds
3a. 10 Slam Balls
3b. 20 Burpees
3c. 30 Sledge Strikes
Three Rounds
4a. 200′ Tire Drag
4b. 20 KB Swings
Overhead Squat
– 5 x 5 Reps
Run Repeats – 1/1 (Work/Rest)
– 200m
– 400m
– 600m
– 400m
– 200m
Five Rounds for Time:
– 10 Goblet Squats
– 20 Mountain Climbers
– 30 Kettlebell Swings
For Time:
– 50 Double Unders
– 25 Ring Dips
– 40 Double Unders
– 20 Ring Dips
– 30 Double Unders
– 15 Ring Dips
– 20 Double Unders
– 10 Ring Dips
– 10 Double Unders
– 5 Ring Dips
Categories
2010-10-11 UGS
Four Rounds
1a. 5 Sandbag Shoulder & Squat Drops
1b. 10 Box Jumps
Four Rounds
2a. 10 Tire Flips
2b. 1 Leg Blaster
Four Rounds
3a. 100′ Tire Drag
3b. 1 Pyramid Suicide
50 Weighted Situps
Saturday Instruction: Running Drills at 9:00 and 10:00 a.m.
Saturdays are open gym from 9:00 a.m. until noon. 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.
For Time:
– 1000m Row
– 1 mile Run
Categories
2010-10-08 UGS
Ten Rounds
1a. 3-5 Handstand Pushups
1b. Max Pullups
Four Rounds
2a. 10 Ring Dips
2b. 10 KB Row
2c. 10 KB Press
Three Rounds
3a. 20 GHD Situps
3b. 200′ Farmers Walk
Three Rounds for Time:
– 20 Power Cleans (135#/95#)
– 20 Pullups