Wednesday Weightlifting

Grace

30 Clean and Jerks for Time (135/95)

:)

Monday Chipper

30 Minute Cap:

100 Double Unders

90 OH Walking Lunges

80 situps (bring abmats!)

70 KBS

60 Box Jumps

50 Goblet Squats

40 Burpees

30 KB High Pull

20 HSPU

10 Turkish Get Ups

Friday, 19 October 2012

Meet in Hayes Gym, wear hard soled shoes and pants/gloves if you want!

AMRAP 17

Bear Crawl-length of gym-out
Burpee Broad Jump- length of the gym-back

1 rope climb

17 Oct 2012

Tabata 

(20 sec work/ 10 sec rest, for four rounds)

air squats

pushups

jumping lunges

grasshoppers

followed by:

3 rounds of 30 double unders (skill work!)

Monday 15 Oct

Stairway to Heaven

21 Thrusters (95/65)

21 Pullups

Stairway to Heaven

15 Thrusters

15 Pullups

Stairway to Heaven

9 Thrusters

9 Pullups

Wednesday, 10 Oct

We are one month away from our West Point WOD for Warriors competition.  It's important that we familiarize ourselves with the WOD, find out our weak points...so we can be fully prepared to dominate on November 9th. 

Here is the WOD

As Many Rounds as Possible in 15 minutes:  

ADVANCED INTERMEDIATE BEGINNER
11 Ground to Overhead (95/65) Push Press (65/45) PVC Thrusters
11 Bar Facing Burpees Bar Facing Burpees Burpees
12 20/16# Wall Ball (10') Med Ball Squats Air Squats
22 Double Unders DU or sub 3-1 singles Jumping Jacks
7 Hand Stand Push-ups Elevated Pushups (on med ball) Pushups
 

11/11/12 signifies this year's Veteran's Day, the day set aside by Congress to "celebrate the service of our Nation's veterans", the 22 double unders and 7 Handstand Pushups represent the 22.7 living veterans we aim to serve. 

Be prepared to get smoked!!  See you There!

Friday--Bring Your Ropes

Warm Up: 

Regular mobility/stretching in the hallway, then

30 Double Unders (sub 4 to1)

20 wall-ball situps with a partner

Deadlift

5-5-5-5

followed by

12 min AMRAP

3 wall climbs

6 dead-hang pullups

9 Jumping Lunges (Left-Right =1)

Wednesday 3 Oct 2012

For time:

Stairway to Heaven

21 Push Ups

21 SDHP (85/55)

10 Burpees (Rest 2 min)

Stairway to Heaven

15 Push Ups

15 SDHP

10 Burpees (Rest 2 min)

Stairway to Heaven

9 Push Ups

9 SDHP

10 Burpees