Posts tagged situp
Workout of the Day - September 21, 2019

Partner WOD
3 Rounds:
In 5 minutes complete:
- 400m Run
- 12 Devil’s Press (Rx: 35#/20#, L2: 25#/15#, L3: 20#/10#)
- 21 Sit-ups
Then,
In 5 minutes complete:
- 400m Run
- 21 Kettlebell Swings (Rx: 55#/35#, L2: 35#/25#, L3: 25#/15#)
- 12 Pull-ups (L2: Australian Rows)

You have 5 minutes to complete each section with your partner. Once you have finished, you rest for the remainder of the 5 minutes. Split all reps evenly, run together.

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Workout of the Day - July 6, 2019

Team WOD
For time:
Take a deck of cards, shuffle. Face cards are 10, Aces are 11, and numbered cards are as valued. Flip a card and perform the movement for the number of reps specified. Cycle the whole deck.
- Hearts = Push-ups
- Diamonds = Squats
- Spades = Sit-ups
- Clubs = Burpees
- Jokers = 200m Run

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Workout of the Day - April 11, 2019

Strength
Snatch Pulls:
- 1x4 @ 85%
- 1x3 @ 90%
- 2x2 @ 95%

Partner WOD
For time:
- 10 Air Squats
- 10 Sit-ups w/ Medball toss
- 100m Run w/ Medball
- 20 Air Squats
- 20 Sit-ups w/ Medball toss
- 200m Run w/ Medball
- 30 Air Squats
- 30 Sit-ups w/ Medball toss
- 300m Run w/ Medball
- 40 Air Squats
- 40 Sit-ups w/ Medball toss
- 400m Run w/ Medball

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Workout of the Day - March 21, 2019

Strength
- 1RM Clean

WOD
18 Minute AMRAP:
- 3 Minutes of Abmat Sit-ups
- 3 Minutes of Handstand Push-ups (L2: w/ pad, L3: Pike Presses)
- 3 Minutes of Devil Press (Rx: 50#/35#, L2: 35#/25#, L3: 25#/15#)
- 2 Minutes of Abmat Sit-ups
- 2 Minutes of Handstand Push-ups (L2: w/ pad, L3: Pike Presses)
- 2 Minutes of Devil Press (Rx: 50#/35#, L2: 35#/25#, L3: 25#/15#)
- 1 Minute of Abmat Sit-ups
- 1 Minute of Handstand Push-ups (L2: w/ pad, L3: Pike Presses)
- 1 Minute of Devil Press (Rx: 50#/35#, L2: 35#/25#, L3: 25#/15#)

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Workout of the Day - February 20, 2019

Due to inclement weather, the noon & evening classes will be cancelled! (Updated 8:00am)

Skill
- Weighted Abmat Sit-ups - 4x10
- Weighted Plank - 3x45 Seconds
- Weighted Wall Sit - 3x1 Minute

Pre-WOD
- Take 15 minutes to warm-up Clean & Jerk and work on technique

WOD
12-9-6:
- Clean & Jerk (Rx: 185#/110#, L2: 145#/90#, L3: 105#/65#)
- Handstand Push-ups (L2: w/ pad, L3: Pike Presses)

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Workout of the Day - February 7, 2019

Skill
- Weighted Abmat Sit-ups - 3x10
- Weighted Plank - 3x30 Seconds
- Weighted Wall Sit - 3x1 Minute

WOD
12 Minute AMRAP:
- 15 Wall Balls (Rx: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’)
- 15 Toes to Bar (L2: Knees to Elbows, L3: Hanging Knee Raises)
- 15 Hang Cleans (Rx: 95#/65#, L2: 80#/50#, L3: 65#/35#)

Cool Down
- 10 V-Ups
- 30 Russian Twists (1, 2, 3…)
- Banded Shoulder Stretch (30 Second Hold)
x4

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