| On FRIDAY our WOD will be at Gillis Field House at 0530 in the morning. Gillis is currently open Mon, Wed, and Fri from 0530 - 0730. We will use the track on Friday, so plan ahead. Today's WOD will be an individual effort, but done in teams of 4 in order to save space and resources. Teams of 4 |
| 4 Rounds with 1 minute per exercise w/ 30 secs rest in between |
| Wall climbs |
| Push-press (75/45) |
| Burpee Box Jumps |
| 20 meter sprints NOTE: After 1 minute of the exercise, you will rest 30 seconds while recording your individual score and rotating to the next exercise. It does not matter what exercise you start with, but you should maintain a consistent rotation so that others in your group are not confused |
Wednesday, 1 February
Tuesday, 31 January
5 rounds for time
10 x squat cleans (95/65)
Run Stairway to Heaven
Post time to comments.
10 x squat cleans (95/65)
Run Stairway to Heaven
Post time to comments.
Monday, 30 January
Let's meet in the '62 room to warm up and then we will head to Hayes Gym for a two part WOD.
Part I - AMRAP 2 - Handstand push-ups - check out this awesome video with HSPU progressions and technique - http://www.youtube.com/watch?
Then
Part II - AMRAP 15 - Rope climb (15 feet) - compare to 29 AUG 2011
NOTE 1: If you are an advanced rope climber, then start from the seated position.
NOTE 2: If you don't have a rope to climb, do as many towel pull-ups as possible and post total number to comments.
Post total number HSPUs and rope climb ascents to comments.
Part I - AMRAP 2 - Handstand push-ups - check out this awesome video with HSPU progressions and technique - http://www.youtube.com/watch?
Then
Part II - AMRAP 15 - Rope climb (15 feet) - compare to 29 AUG 2011
NOTE 1: If you are an advanced rope climber, then start from the seated position.
NOTE 2: If you don't have a rope to climb, do as many towel pull-ups as possible and post total number to comments.
Post total number HSPUs and rope climb ascents to comments.
Saturday - Sunday, 28 - 29 January
Rest days. Enjoy your weekend and get ready to get after it on Monday!
Friday, 27 January
7-7-5-5-3-3
Overhead squats
NOTE: There is no time component to this WOD. Focus on technique.
Post loads to comments.
Overhead squats
NOTE: There is no time component to this WOD. Focus on technique.
Post loads to comments.
Thursday, 26 January
| Morning crew, we will warm-up and brief the WOD in the '62 room and then we will find a spot in Hayes to do the WOD in place with more room. 50-40-30-20-10 reps of: |
| Push-ups |
| Double-unders |
| Sit-ups Post time to comments. |
Wednesday, 25 January
Partner up for this WOD.
AMRAP 20
Person A: Run 1 x super gym loop (600 meters)
Person B: 15 x knees to elbows & 10 x ground to overhead (115/75)*
Once Person A returns, switch roles
NOTE: The partner who finishes first gets to rest until the other finishes.
NOTE2: the super gym loop goes from the basement to the top floor with the same running route
NOTE3: *if you looked at the post already, I mistakeningly had thrusters instead of GTO. Sorry for the confusion - edit made at 10:13pm
Post partner's name and number of rounds complete to comments.
AMRAP 20
Person A: Run 1 x super gym loop (600 meters)
Person B: 15 x knees to elbows & 10 x ground to overhead (115/75)*
Once Person A returns, switch roles
NOTE: The partner who finishes first gets to rest until the other finishes.
NOTE2: the super gym loop goes from the basement to the top floor with the same running route
NOTE3: *if you looked at the post already, I mistakeningly had thrusters instead of GTO. Sorry for the confusion - edit made at 10:13pm
Post partner's name and number of rounds complete to comments.
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