WOD Blog

WOD

Cleans 1-1-1-1-1-1-1-1-1-1

Post loads to comments and BTWB.

*NOTICE*

After HUSH we are taking a much needed break.  GOTHAM will be closed Wednesday July 4th - Sunday July 8th.

We will re-open Monday July 9th, regular schedule.

July is 'Running Month' where we will work skills and drills for running form.  In preparation, get out a run during our break.  
Pick standard distances and time them to have a rough estimate of your current performance level.
Some standard distances are 1 mile, 5K (3.2 miles), and 10K (6.4 miles).

 

Digging deep.

WOD

With a continuous clock:

3 Minute AMRAP
HSPU

1 Minute Rest

6 Minute AMRAP
8 Pull-ups
8 Wall Ball Shots 20/14

1 Minute Rest

12 Minute AMRAP
16 Sit-ups
16 Walking Lunges
16 Burpees

Post total reps completed to comments.  Ten days of HUSH left...
 

The Gotham Knights at BOTB2

WOD

Power Snatch 3-3-3-3-3

For time:

4 Rounds

24 Double Unders
12 Ring Dips

Post time and loads to comments AND BTWB. 

WOD

Press 5-5-3-3-1-1-1

For time:

25 Front Squats 135/83
50 Box Jumps
25 Back Squats 135/83

Post loads used and time to comments and BTWB.  HUSH numbers??? 

See, even the Spider is following our Batass training.

WOD

For time:

100 Back Squats 95/53
800m Run each drop of bar from rack position.

Post time to comments and BTWB.

How did the GOTHAM Knight's team do at BOTB2, you ask??
Let's hear from them...