WOD (Workout of the Day)

“It’s not easy, but it’s worth it.”

Kenny, who just learned ring muscle-ups less than a month ago, never ceases to amaze us. He just got 10 consecutive MUs — wait till he learns how to better use his lower body in the kip! This guy is a ninja. We are very impressed. Great work, Kenny! Now bring Regal Beagle to the box (we want to meet his cool canine).

102115 WOD

A. 7:00 AMRAP

100-meter waiters walk (switch arms at 50-meter mark)

10 tricep banded pull-downs

20-second L-sit hold / tuck

10 arch to hollows off bar

B. Every 1:30 for 6 sets

1 push press + 1 push jerk + 1 split jerk

C. “Annie”

For time:

50-40-30-20-10

Double-unders

Sit-ups

On-Ramp

100-80-60-40-20

Single-unders

25-20-15-10-5

Sit-ups

D. Optional cash-out

4:00 Tabata row sprint for calories

3 x 12 banded good mornings

“The only bad workout is the one that didn’t happen.”Upcountry showed up strong on Monday. Way to work, everyone!

102015 WOD

A. EMOM 9:00

Min 1- 25 consecutive double-unders / 50 consecutive singles

Min 2- 30 Russian twists

Min 3- 0:20 hollow hold + 0:20 arch hold

B. Every 2:00 for 8:00 (5 sets)

Three-position snatch (high hang, mid thigh, floor)

Start light and only add weight with good reps.

C. Every 3:00 for 18:00

Run 300 meters

10 box jump-overs (24/20)

5/3 bar muscle-ups (sub 7/5 chest-to-bar pull-ups)

If you have less than 20 seconds rest, scale run to 200 meters.

>> On-Ramp

Every 3:00 for 15:00

Row 200 meters or run 100 meters

10 step-ups

10 ring rows

“Results will show up when you do.” Obligatory jumping photo reaches new heights: Brett assists wife Heather in what may be the best vertical reach. Our Saturday crew is tons of fun! Here’s to another great week of fitness.

101915 WOD

A. Three rounds of the following:

1:00 Row

1:00 Wall squats

1:00 Chinese plank hold (45/25)

B. Back squat – Every 2:00 for 10:00 (5 sets)

Set 1 – 6 reps @ 60%

Set 2 – 4 reps @ 70%

Set 3 – 2 reps @ 80%

Set 4 – 2 reps @ 85%

Set 5 – 1 rep @ 90%

C. Against a two-minute running clock, complete:

3 hang cleans (135/95)

5 shoulder to overhead (135/95)

7 front squats (135/95)

burpees x max reps

Complete four sets, resting 2:00 between each; record total burpees.

>> On-Ramp

Against a two-minute running clock, complete:

3 dumbbell hang cleans

5 push presses

7 front squats

burpees x max reps

Complete four sets, resting 2:00 between each; record total burpees.