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Workout of the Day - Sunday, September 24

Warmup

2 rounds

Squat

Kb swing

Handstand

Kip

Jump rope

Run

 

WOD

:30 of dumbbell thrusters, :30 of burpee jump overs

1:00 of dumbbell thrusters, 1:00 of burpee jump overs

1:30 of dumbbell thrusters, 1:30 of burpee jump overs

1:00 of dumbbell thrusters, 1:00 of burpee jump overs

:30 of dumbbell thrusters, :30 of burpee jump overs

*Split into teams of two, eache partner must to prescribed work for each round, alternate one working for allotted time and one resting

 

Post total reps to comments.

Reggie and Fry decided to use each other as the obstacles to jump over. Others used cracks in the ground of PVC pipes.

Workout of the Day - Friday, September 22

Warmup

Joint mobility drillz

27-squat series

 

WOD

Loredo

6 rounds for time of:
24 squats
24 push-ups
24 walking-lunge steps
Run 400 meters

 

Compare to 12/30/2014

Post time to comments.

Nothing like 90 degrees in September! Mrs. Fitz was feeling the heat at 4:30.

Workout of the Day - Thursday, September 21

Warmup

3 rounds

Push-up

Squat

Hollow hold

Rope climb

Jump rope

Run

 

WOD

Front squat 5-5-3-3-3-1-1-1-1-1 reps

*most done for quality at sub-max weight and tempo.

 

Compare to 6/29/2017

Post loads to comments.

Mrs. Dawkins is back at it after a few weeks off after a good Summer. Let's hope this stays!

Workout of the Day - Tuesday, September 19

Warmup

3 rounds

Squat

Push-up

Hip extension

Jump rope

Run

 

WOD

30-20-10 reps for time of:

GHD sit-ups

Toes-to-bars

Wall-ball shots, 20-lb. ball

 

Post time to comments.

We did a lot of gut smashing after the workout today!

Workout of the Day - Monday, September 18

Warmup

3 rounds

Kb swing

Squat

Kip

Push-up

Jump rope

200m run

 

WOD

21-15-9 reps for time of:

50-lb. dumbbell squat clean thrusters

Pull-ups

 

Post time to comments.

Pat lost the skinny blue band on his last round and did modified range of motion. This was his first workout with either that band, or no band.