Workouts for June 25 - July 5

Here is the schedule for the next two weeks:

Friday, 25 June
Leader: Bower
WOD: Buddy Pair Workout

Monday, 28 June
Leader: Heslin
WOD: DL - 5 RM... then
Handstands/Tire flips: 10, 9, 8, 7...2, 1 reps

Tuesday, 29 June
Leader: Heslin
WOD: Push Press 5-5-3-3...then
Row 750m, 3 min rest, row 500m, 2 min rest, row 250m, 1 min rest, row 500m, 2 min rest, row 750m

Wednesday, 30 June
Leader: Pensak
WOD: 20 min AMRAP
25# plate carry, 2 full-court round trips
Burpees, 5 reps
35# KB Swings, 10 reps (see 4/20/10)

Friday, 2 July
Leader: Pensak
WOD: Buddy Pair Workout (if not on Liberty)
Brian - Cancel in Comments if libbo starts on Thursday!

Monday, 5 July - No WOD.

See you on 6 July!

Workout for Wednesday, 23 June

WOD:

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

See you at 0600.

Workout for Tuesday, 21 June

WOD: Nicole

20 min AMRAP
400m run
Max reps Pullups

See you at 0600.

Workout for Monday, 21 June

WOD: Running Karen

50 Wall-ball
400m run
x 3 rounds

See you at 0600.

Workout for Friday, 18 June

WOD:

Buddy Pair Workout.

See you at 0600.

Workout for Thursday, 17 June

Rest Day.

Workout for Wednesday, 16 June

WOD:

Backsquats 5-5-3-3

Rest

5 Pullups 5 reps
5 Ring dips, 5 reps
x 10 rounds

See you at 0600.

Workout for Tuesday, 15 June

WOD:

65# Squat Clean, 10 reps
65# OHS, 10 reps
65# Push Press, 10 reps
800m run
x3 rounds

See you at 0600.

Workout for Monday, 14 June

WOD:

21-15-9
225# DL
Burpees
Pullups
400m run

See you at 0600.

Workout for Friday, 11 June

WOD: Buddy Pair Workout.

See you at 0600.

Workout for Thursday, 10 June

Rest Day!

Workout for Wednesday, 8 June

WOD:

3 rounds for time -

95# OHS, 1 rep
95# Push Press, 3 reps
95# Power Hang Clean, 5 reps
95# DL, 7 reps
800m run

Workout for Tuesday, 8 June

WOD:

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed. Scale as necessary with jumping pullups for a minimum of 10 minutes.

See you at 0600.

Workout for Monday, 7 June

WOD:

Modified Tabata Something Else -

AS
WL
Pullups
Situps

See you in the gym at 0600.

Workout for Friday, 4 June

WOD: Buddy Pair Workout.

***Update***

In a buddy pair, execute exercises at 4 different stations separated by 50-100 meters:

Abmat Situps, 400 reps
65# C&J, 100 reps
24" Box Jumps w/ 35# or 15# DB, 100 reps
O' Course Burpovers (over vault and Burpee), 100 reps

Partition any way you want.

See you at 0600.

Workout for Thursday, 3 June

We're running a Thursday WOD this week because of the short week:

4 x 800m repeats.

See you at 0600.

Workout for Wednesday, 2 June

WOD: Cindy

See you at 0600.