Warmup
WOD
The Ghost
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute of rest
Try for as many reps as possible of EACH exercise, not just total score. Post separate totals for rowed calories, burpees, and double-unders to comments.
200m, burpee, curb jump, double under, ghost, jump rope, kettlebell swing, mr. robinson, run, sprint Warmup
WOD
As many rounds as possible in 20 minutes of:
2 rounds of:
10 box jumps
10 kettlebell swings
Handstand push up practice
*In teams on two, partner 1 completes 2 rounds of couplet, while partner 2 practices handstands push up. Then switch.
Post rounds completed to comments.
Warmup
WOD
"Nate"
Complete as many rounds as possible in 20 minutes of:
2 muscle-ups
4 handstand push-ups
8 kettlebell swings, 2-pood kettlebell
Compare to 11/4/2021
Post rounds completed to comments.
dillon, handstand push-up, hero, kettlebell swing, mr. robinson, muscle-up, nate Warmup
WOD
10 rounds of:
Partner 1: 30-seconds of kb swings
Partner 2: 30 seconds of kb swings
Partner 1: 30 seconds of push-ups
Partner 2: 30 seconds of push-ups
Post best total to comments.
Warmup
WOD
Complete as many rounds as possible in 12 minutes of:
7 box jumps
14 ketlebell swings
Post rounds completed to comments.
Warmup
WOD
Complete as many rounds as possible in 15 minutes of:
12 muscle-ups
36 kettlebell swings
Compare to 7/24/20
Post rounds completed to comments.
Ryan "aka Bread" from the Double-A session was hanging around the finges today when he came up and asked if he could try doing what everyone else was doing. So he grabbed a 8k kettlebell and did swings for the first time, with good form, I might add. Push-ups were his sub for ring holds.
bread, burpee, kettlebell swing, muscle up Warmup
WOD
For time:
Run 1,000 meters
Then, 5 rounds for time of:
20 back extensions
16 GHD sit-ups
Then, run 1,000 meters
Or 6:30 session:
"Michael"
Post time to comments.
back extension, ghd sit-ups, jay, k shakes, kettlebell swing, l sit, michael, mrs. carey, run 