Gym WODs

Saturday Feb 05, 2022

FR In-House Competition:

#1: "Don't Trip"
RX - 15 min. AMRAP:
6 Front Squats (115/85)
8 Pull Ups
10 Push Ups
Run 100m Forward/100m Backward

Scaled - 15 min. AMRAP:
6 Front Squats (65/45)
8 Ring Rows
10 Push Ups (elevate as needed)
Run 100m Forward/100m Backward

-Rest 3:00-

#2: "Now Heavy"
5 min. to establish:

1 Rep Max - Ground to Overhead

*Most will use a Clean & Jerk, but Clean+Push Press or Snatch count*
*3 attempts MAX*

#3: Burpees again?!

RX:
80 Double Unders
70 Parking lot body weight lunges
60 KB Swings, American (24/16kg)
50 Sit Ups
40 Burpees
30 Toes to Bar
20 KB Push Press, each arm (24/16kg)
10 KB Facing Burpees
80 Double Unders

Scaled:
200 Jump Rope Skips
60 Parking lot body weight lunges
50 KB Swings, American (16/12kg)
40 Sit Ups
30 Kick-back Burpees
20 Hanging Knee Raises
10 KB Push Press, each arm
10 Burpees
200 Jump Rope Skips

Friday Feb 04, 2022

(12-15 minutes)

Saddle Wrist Stretch :30/:30
3 reps each:
Deadlift
Hang Power Clean
Press
Front Squat
Push Press
Back Squat
Good Morning

10 Hollow Rocks
Run 200m
Every 5:00 x 3 rounds:

5 reps each:
Deadlift
Hang Power Clean
Press
Front Squat
Push Press
Back Squat
Good Morning

Suitcase Carry 100m
15 Hollow Rocks

(Post-WOD)
500m Loaded carry

Thursday Feb 03, 2022

(12-15 minutes)

1 round @ PVC, 2 @ empty bar:
Snatch Shrugs
Snatch Grip Push Press
OH Squat
Power Snatch
Squat Snatch

Then, cycle:
Power Snatch + OH Squat x 2
Deadbugs x 10
Squat Snatch x 2
PVC Dislocate x 15
25 minute EMOM:
A) Power Snatch + OHS x 2-3
B) Post Lat Stretch :20/:20
C) Squat Snatch x 3
D) Side Plank HIp Touches x 10 each way
E) 10 Pull Aparts + 3-5 W’s (:05 hold)

Wednesday Feb 02, 2022

(18 minutes)

2:00 Wall Stretch, each leg - ONCE

Then, cycle:
10 Wrist Waves/Pets
:30 Hang
15-20 Double Unders
3-5 Push Press
3-5 Split Jerks
Run 200m
20 Sit Ups
3 rounds for time:

Run 400m
10 Push Press
50 Double Unders
5 Split Jerks

-12 minute cap-

Tuesday Feb 01, 2022

(15 minutes)

2:00 Wall Squat Stretch

15 Glute Bridges
3-5 Back Squats
3-5 Pull Ups
30-50 Bicycle Crunches
Run 200m (100m forward, 100m backward)
Over 20 minutes, complete:

Back Squat 5-5-5-5-5
* Max Pull Ups between rounds*

Score= Back Squat Weights + Pull Up Reps

(Post-WOD)
2:00 Wall Stretch, each leg

Monday Jan 31, 2022

(12-15 minutes)

2 rounds:
:30/:30 Saddle Wrist Stretch
5 Down to Updog Transitions
10 Kip Swings
10 Box Step Ups
5-10 Empty Bar Power Cleans

Then, cycle:
2-3 Power Cleans
2-3 TTB
5 Box Jumps
5-10 Push Ups
6:00 on / 3:00 off x 3 rounds:

3 Power Cleans
6 TTB
9 Box Jumps
12 Push Ups

Saturday Jan 29, 2022

Emom x 25 minutes:

Power snatch + OHS x 2
10 Scorpion Kicks
Squat Snatch x 3
Strict Knee Raises x 7-10
PVC Dislocates x 15
20 minute AMRAP:
60 Kettlebell Swings, American
50 Air Squats
40 sit Ups
30 Push Ups
20 Pull Ups
10 HSPU
Run 800m

*One partner working at a time, alternate as needed then run 800m together*

Friday Jan 28, 2022

(15-18 minutes)

Wall Squat Mobility 2:00 - once

2 rounds:
:15-:20 Pistol Hold, each leg
5-10 Empty Bar Thrusters
10 Kip Swings
10 Hollow Rocks
10 Superman Extensions

Then, cycle:
2-3 Pistols, each leg
3-5 Pull Ups
3-5 Thrusters
100 Single Leg Hops
5-10-15-10-5 reps for time:

Pistols, alternating legs
Pull Ups
Thrusters (95/65#)

- 10 minute cap -

(Post-WOD: 800m Walk)

Thursday Jan 27, 2022

45:00 AMRAP:

5-8 reps each w/ empty bars:
Deadlift
Hang Power Clean
Front Squat
Press
Push Jerk
Good Morning
2:00 Row
Pigeon Pose 1:00 each side
15-20 Push Ups
3-4 cycles of hanging block breathing
200m Loaded Shoulder Carry
20 Sit Ups
10 HS Kick Ups