Gym WODs

- 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

Every 5:00 x 5 rounds:

10-8-6-4-2
Back Squats

After each set:
12 Lunges, step back
8-10 HSPU
20 Hang Knee Raises
25 Double Unders
75 Single Unders

For time:
10-8-6-4-2

Deadlifts (245/165#)
DB Pull Overs

Alternating w/
1-2-3-4-5

Wall Walks

-40 Double Unders between sets-

Repeat from 5/23

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:

KB Around the World’s, each way
American KB Swings
Box Jumps
Pull Ups
Sit Ups x 2 (10-20-30…)

(18 min. cap)

5 rounds for time:

8 Power Cleans (135/95#)
10 DB Bench Press
20 Hang Knee Raises
350m Row

(20 min. cap)

Every 5:00 x 5 rounds:

10-8-6-4-2
Back Squats

After each set:
12 Cossacks Squats
8-10 HSPU
15 V-Ups
150 Single Unders