Gym WODs

(12 minutes)
Run 400m
10 Dot drills
20 Plank shoulder touches
1:00 hang
HS walk practice
In teams of 2-3,
perform a 4:00 AMRAP at each station
(Rest 1:00 between stations):

Single unders
Handstand walks/ bear crawls
Rope climbs
Box jumps
Plank hold
(12 minutes)
5 Clean scoops
5 Clean shrugs
10 Wrist push ups
5 Muscle cleans
5 Front squats
10 Wrist push ups
7 Power cleans

Then, build up to your working weight.
(Murph -4 days)

10 minute EMOM:
3 Power cleans

AUX WOD:
Three rounds:
25 Side slams, L-side
25 Side slams, R-side
25 American KB swings
(12 minutes)
Hang 1:00
2 DB Turkish get ups
3 Press, Push press, Thruster, each arm
Row 10 calories
(Murph -5 days)

For time:
30 DB Strict press
15 Hollow rocks
Row 30/25 calories
30 DB Push press
15 Hollow rocks
Row 30/25 calories
30 DB Thrusters
15 Hollow rocks
Row 30/25 calories

Men use 45 LBS dumbbells
Women use 25 LBS dumbbells

Strict press = 2 DB, Alternating arms
Push press = 2 DB
Thrusters = 1 DB
(12 minutes)
Run 400m
6 Spiderman rotations
6 Plank breaths
8 Medicine ball squats
8 Chin ups
(Murph -6 days)

Three rounds for time:
25 Wall balls
800m Run

Men use 20 LBS @ 11FT
Women use 14 LBS @ 10FT

Yep, that says 11/10ft ;-)
(10 minutes)
400m Run
10 Single arm KB swings
10 KB snatches
10 Ring rows
Rest 1:00
In teams of 2-3,
Complete a 20 minute AMRAP of:
100 Single unders, each
40 Push ups
40 KB snatches

Men use 20 KG kettlebells
Women use 12 KG kettlebells
(12 minutes)
5-10 Pull ups
10 Trap doors/ MBC practice
50 American kettlebell swings
Rest 1:30
15 minute AMRAP:
40FT Farmer's carry
10 Sit ups
10 Medicine ball cleans

80FT Farmer's carry
20 Sit ups
20 Medicine ball cleans

120FT Farmer's carry
30 Sit ups
30 Medicine ball cleans

...

Continue adding 40FT and 10 reps for the full 15 minutes.

Use 20/ 14 LBS for medicine ball cleans.

Post load used for Farmer's carry.
(12 minutes)
5 Clean scoops
5 Clean shrugs
7 Hollow rocks
5 Muscle cleans
5 Front squats
7 Hollow rocks
7 Power cleans

Then, build up to your working weight.
10 minute EMOM:
3 Power cleans

Add 2.5 - 10 LBS to last week.

AUX WOD:
Five rounds:
8 Back extensions
:40 Plank