Gym WODs

(15 minutes)
10-9-8-7-6-5-4-3-2-1 reps:
Ring Rows
Precision Box Jumps

Practice:
DU
Calf Stretch
For time:
1 Mile Run
250 Double Unders

Partition the work any way to go as fast as possible.

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Scaled WOD:
Three rounds for time:
400m Run
150 Single Unders
30 Bumper Rebounds
(15 minutes/ 4 rounds):
5 Back Extensions
3/3 Turkish Get Ups
5/5 Handstand Kick Ups
3-5 Handstand Push Ups
1:00 Jump Rope
18 minute AMRAP:

150 Single Unders
10 Back Extensions
Max Handstand Push Ups

Complete one set of max unbroken HSPU each round.

Your score is the total number of HSPU after 18 minutes.
10 AM WOD Drills/ Strength:

(8 minutes/ 2-3 rounds)
3/3 DB Clean & Split Jerk
10 Kip Swings
5 Pull Ups
5/5 Active Pigeon Pose + :10
9 AM WEIGHTLIFTING

Every 1:30 x 4 rounds:
2 Power Clean + Front Squat + Split Jerk

Every 1:30 x 4 rounds:
2 Clean + Split Jerk

Every 1:30 x 4 rounds:
1 Clean + Split Jerk

Build to heavy single.


Post WOD:
(10 minutes/ 3 rounds)
5 Jefferson Curls + :10
10 Cuban Rotations
In Teams of Two,
25 minute AMRAP of:

40 Dumbbell Clean + Split Jerks
40 Pull Ups
40 Hollow Rocks
400m Racked DB Run

30 Dumbbell Clean + Split Jerks
30 Pull Ups
30 Hollow Rocks
400m Racked DB Run

20 Dumbbell Clean + Split Jerks
20 Pull Ups
20 Hollow Rocks
400m Racked DB Run

10 Dumbbell Clean + Split Jerks
10 Pull Ups
10 Hollow Rocks
400m Racked DB Run

If you finish before 25 minutes, your score is the time of completion.

Reps ar divided between teammates any way.

One partner works at a time.

DB Clean & Jerks with ONE dumbbell.
(12 minutes)
5/5 Dumbbell Bench Press
3/3 Cartwheels
3/3 Kick Ups
Hang :30-60
20 minute AMRAP:
100m Farmers Carry
60FT Handstand Walk
20 Single Arm DB Bench Press

Use 2x KB for Farmers Carry.

Scaled Workout of the Day:
100m Farmers Carry
10 Cartwheels or Kick Ups
20 Single Arm DB Bench Press
(10 minutes)
3 Deadlifts
10 Dead bugs
5 Pull Ups

Determine deadlift variation and build to opening weight.
Take 20 minutes:

Deadlift 3-3-3-3-3-3-3

Scaled:
Take 20 minutes:

Kettlebell Deadlift
5-5-5-5-5-5-5

Post WOD:
3 rounds over 10 minutes:
5 Jefferson Curls
5 Skin The Cat
(12 minutes)
3-5 Wall-facing Air Squats
1-2 Pull Overs
5-8 GHD Sit Ups

10x 90/90 Rotations
20 minute AMRAP:
5 Pull Overs
10 GHD Sit Ups
15 Air Squats

Scaled:
Every 2:00 x10 rounds:
3-5 Pull Ups
5-10 Sit Ups
8-10 Air Squats

Find a rep scheme that allows you to complete 10 full rounds.
Every 1:30 x 10 rounds:
2 Squat Snatches

(or 2 Power Snatch + Overhead Squats)
13 minutes for total Tonnage:
5 Squat Snatch
Run 400m

Tonnage = Reps x Weight

Scaled:
13 minute AMRAP:
5 Hang Power Snatch
7 Overhead Squats
Run 400m

PVC -> empty bar
(18 minutes)
3 Push Press
5/5 Shin Box Rotations

Practice:
20 Bumper Rebounds
Rope Climb
Three rounds for time:
250 Single Unders
30 Kettlebell Push Press
4 Rope Climbs

Use one 24/ 16 KG Kettlebell.

Legless Rope Climbs

Scaled Workout of the Day
Three rounds for time:
150 Single Unders
20 Kettlebell Push Press
10 Rope Rows

Use 12/ 8 KG Kettlebell.
Every :90 x5 rounds:
2 Snatches

Every :90 x5 rounds:
1 Snatch

Post WOD:
10 minutes/ 3 rounds:
5 Jefferson Curls
5 Skin the Cats
5 Piked Box HSPU
Warm up (40 minutes):

2 rounds:
1:00 Bike/ 200m Run
10 Box Step Ups
5 Burpees
10 Air Squats
5 Toes Thru Rings

Elevate body temperature and get blood flowing to muscles.

2 rounds:
:30 Squat Bounce
5/5 Active Pigeon + :10
:60 Prayer
5 Hang Power Clean + Front Squat (empty bar)

6 minutes:
Build to a moderate Hang Squat Clean x2
*Active pigeon between sets

Fight for good, upright posture

2-3 rounds @ WOD pace:
8 Calorie Row
1-2 Ring MU or 2 Pull Ups
5 Wall Balls
8 Calorie Row
1-2 Ring MU or 2 Pull Ups
5 Wall Balls

Rest 2:00

Don't crush yourself here. You should walk away from each set feeling strong and confident.

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Open WOD 20.5

40 muscle-ups
80-cal. row
120 wall-ball shots

Time cap: 20 min.
(5 minutes)
Practice precision landings.

Determine KB weight for carries.
Take 15:00 to complete 3 rounds of:
200m Farmers Carry
500m Run

Take 15:00 to complete
10-9-8-7-6-5-4-3-2-1 reps of:
Ring Row
Precision Box Jumps

Any time left over in the 15:00 rounds, spend in Pigeon Pose.