Death by Kettlebell and Burpees
1 KB Swing, 1 Burpee the first minute
2 KB Swing, 2 Burpees minute 2
3 Kb Swing, 3 burpees minute 3
continue on, until you cannot complete all of the reps in the minute.
then take 1 minute rest and take last set complete in half, and do 5 minutes of work.
it will be explained!
Thursday, September 29, 2011
Tuesday, September 27, 2011
Run, Jump and Push
25 min AMRAP
Level one
loop run
20 tuck jumps
20 push-ups
Level two
Run to Kingsbury
20 box jumps (24/20)
20 push-ups release at bottom.
Post rounds to comments and keep track.
Level one
loop run
20 tuck jumps
20 push-ups
Level two
Run to Kingsbury
20 box jumps (24/20)
20 push-ups release at bottom.
Post rounds to comments and keep track.
Sunday, September 25, 2011
Let's Test Ourselves
Jeff and Lief completed the marathon yesterday. Jeff had a blazing fast time at 4:03, congrats Jeff on a PR. Lief ran the half in 2:30 minutes and felt strong and ran all the way. Super proud of both of you.
Today's WOD compare to august 22. Just over a month ago we did this WOD your fitness level should be improving.
Short run
15 SDHP
5 burpees
Our pull-up rig will be here this week, if you want to donate to the Underground we still need supplies to install.
Bring your flag and represent.
Today's WOD compare to august 22. Just over a month ago we did this WOD your fitness level should be improving.
Short run
15 SDHP
5 burpees
Our pull-up rig will be here this week, if you want to donate to the Underground we still need supplies to install.
Bring your flag and represent.
Friday, September 23, 2011
Wednesday, September 21, 2011
Monday, September 19, 2011
Friday, September 16, 2011
Wednesday, September 14, 2011
Triplet Ladder 20 AMRAP
Kettlebell Swings (KBS)
Squats
100 meter sprints after each round
On tripelet ladder move up the ladder as follows 1KBS, 2 Squats, 100 Run, 2KBS,
4 squats, 100 Run, 3KBS, 6 squats, 100 Run, etc.... climb as high as you can get on ladder in 20 minutes.
Squats
100 meter sprints after each round
On tripelet ladder move up the ladder as follows 1KBS, 2 Squats, 100 Run, 2KBS,
4 squats, 100 Run, 3KBS, 6 squats, 100 Run, etc.... climb as high as you can get on ladder in 20 minutes.
Monday, September 12, 2011
Monday September 12, 2011
20 Min. AMRAP
Loop Run
either a.) 15 Kettle bell Swings or b.) 15 Sit ups
20 Jumping Lunges
5 Burpees
Loop Run
either a.) 15 Kettle bell Swings or b.) 15 Sit ups
20 Jumping Lunges
5 Burpees
Friday, September 9, 2011
Tuesday, September 6, 2011
Thursday, September 1, 2011
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