For time:
– 10 Burpees
– 30 Wall Balls
– 10 Burpees
– 30 KB Swings
– 10 Burpees
Category: Workouts
Lower Body Max Effort
1. 1RM Front Squat
2. 5 x 3 Reps Back Squat
3. 5 x 5 Reps OH Walking Lunge
4. 4 x 10 Reps Medicine Ball GHDs
Row or Run Sprints
– 4 x 500m Row or 4 x 400m Run
Deadlifts
– 4 x 5 Reps
– 1 set to failure
Categories
2010-02-22 UGS
Four Rounds
1a. 1-3 Rope Climbs
1b. 5 KB Step Ups
Four Rounds
2a. 4-6 Handstand Pushups
2b. 5 Sandbag Cleans + Squat Drops
Three Rounds
3a. 200′ Tire Drag
Three Rounds
4a. 100′ Farmer Walks
4b. 20 Sledge Strikes
Categories
2010-02-20 Open Gym
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.
Upper Body Max Effort
1. 8 x 3 Reps Floor Press @ 65%
2. 5 x 8 Reps Weighted Pullups
3. 5 x 4 Reps Barbell Presses
4. 5 x 10 Twisted Situps
“Nancy”
5 Rounds
– 400m Run
– 15 Overhead Squats (95#/65#)
AMRAP 12 Minute
– 10 KB Swing
– 10 Wall Ball
Lower Body Dynamic Effort
1. 10 x 2 Box Squat @ 65%
2. 5 x 5 Reps Zerchers Squats
3. 5 x 5 Reps Romanian Deadlift
4. 3 x 10 Reps KB Windmills
Ten Rounds for time:
– 15 Air Squats
– 10 Situps
– 5 Pullups