Gym WODs

22 minute Partner AMRAP:

1000m Row
20 Pull Ups
40 Ball Slams
60 Push Ups
80 Double Unders

Every 5:00 x 5 rounds:

5 Deadlifts
8 DB Pull Overs
12 Step Back Lunges
20 Skater Jumps
40 Bicycle Crunches

(Score = Total of 5 DL weights)

50:00

Foundation Training Video
10 Foam Roll Passes everywhere
Lacrosse Ball Trap Release
7:00 Wall Squat Routine
2:00 Wall Stretch, each leg
2:30 Frog Stretch
1:30 Double Thread Needle, each side
1:30 Pigeon Pose, each leg
*2:00 Slant Board*

5-10-15-10-5 reps for time:

Pull Ups
Box Jumps
KB Swings (Heavy)
Squat Jumps

(15 minute cap)

(Post-WOD)
3 rounds:

6 IVT’s
8-10 Curls
20 Hang Knee Raises

20 min. AMRAP:

8 Barbell Bent Over Rows
8 DB Bench Press
8 HS Kick Ups
20 Sit Ups
300m Row

Every 5:00 x 5 rounds:

10-8-6-4-2
Back Squats

After each set:
8-10 HSPU
20 Glute Bridges
15 V-Ups
150 Single Unders

- One class at 9am! -

For Time (in a Team of 3)

Kettlebell Swings (53/35 lb)
Box Jumps (24/20 in)
Air Squats
Push-Ups
Burpees
Pull-Ups
Sit-Ups
Row (calories)
Double-Unders
Wall Ball Shots (20/14 lb)
Ball Slams (30/20 lb)
Dumbbell Push Press (45/35 lb)
(50 min. cap)

As a team, complete a total of 1776 reps involving all exercises in any order
Multiple partners may work at a time, but everyone must work together on the same movement and move to the next one together.

The only requirements are that the team complete 1,776 total repetitions, with not more than 200 reps of any single movement, and each team member must complete at least 10 reps of each movement.

50:00

Foundation Training Video
10 Foam Roll Passes everywhere
Lacrosse Ball Trap Release
7:00 Wall Squat Routine
2:00 Wall Stretch, each leg
2:30 Frog Stretch
1:30 Double Thread Needle, each side
1:30 Pigeon Pose, each leg
*2:00 Slant Board*

8 min. AMRAP:

8 Box Jumps
10 V-Ups
12 DB Push Press, total (50/35#)

(Post-WOD)
3 rounds:
6 IVT’s
8-10 Curls
:45 Plank

20 min. AMRAP:

5 Bent Over Rows
8 Hang Power Cleans (135/95#)
10 DB Bench Press
20 Sit Ups
300m Row