Saturday, July 30th – Suns Out, Guns Out

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Suns Out Guns Out!

Today’s workout will meet from 9-11am at the basketball courts on 96th and Lex. Bring sunblock, a metropolis t-shirt, and your game face.

Part A: “Big SQT”

As many rounds as possible in 6 minutes:
5 Ground to Overhead, 135/95
1 Full Court Sprint

Post rounds completed to Comments.

***

Part B: “Harlem Heights”

5 Rounds for Time:
10 Bar Facing Burpees
12 Overhead Squat, 95/65

Post time to Comments.

 

Friday, July 29th

_DSC2454Happy birthday Darcy!

Heads Up! The Suns Out Guns Out Throwdown is TOMORROW, July 30th, from 9-11am! Bring sunblock, we’re going to be throwing down at the basketball courts on 96th and Lex, with barbells and all. Bring your game face and represent!

Strength

Kettlebell Turkish Get-Up
1 – 1 – 1 – 1 – 1

Conditioning

For time:
50 kettlebell swings, 24/16
40 one arm overhead lunges, 24/16
30 pull-ups
40 one arm overhead lunges, 24/16
50 kettlebell swings, 24/16

Post all loads and time to Comment.

Thursday, July 28th

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Heads Up! The Suns Out Guns Out Throwdown is this Saturday, July 30th, from 9-11am! Bring sunblock, we’re going to be throwing down at the basketball courts on 96th and Lex, with barbells and all. Bring your game face and represent!

WOD

3 Rounds for Time:

15 Deadlift, 245/165
30 Box Jump Over, 24/20

Post time to Comments.

Wednesday, July 27th

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WOD

With a partner:

As many rounds as possible in 30 minutes:
25 Wallballs
25 Step Ups with the Ball 24/20″
25 Medball GHD Sit-Ups
1 Hill Sprint

Men use 20-lb. ball Women use 14-lb. ball

Post time to Comments.

Oly Class

“Macho Man”

Every minute on the minute as long as possible.

3 Power Cleans
3 Front Squats
3 Push Jerks

155/105

20 Minute Cap.

Tuesday, July 26th

Heads Up! The Suns Out Guns Out Throwdown is this Saturday, July 30th, from 9-11am! Bring sunblock, we’re going to be throwing down at the basketball courts on 96th and Lex, with barbells and all. Bring your game face and represent!

Cash-In

10 Minutes of Practice
Ice Cream Maker

WOD

Five rounds for time of:
30 Burpees
5 Rope Climbs
30 Push-ups

Post time to Comments.