Gym WODs

20:00 AMRAP:

3 Power Snatch
3/3 Pistols
10 Box Jumps

-Rest 1:00 every 2 completed rounds-

45:00 AMRAP:

3:00 Row
10 Hollow Rocks
20-30 Bicycle Crunches
200 Skips
3-4 Hanging Block Breath Cycles
1:00 Pigeon Pose, each side
Ring Rows x 15
Rack Carry 100m

6:00 on / 2:00 off x 3 rounds
20 Russian KB Swings
32 Ft. HS Walk (8 mats)
12 Push Ups
12 Toes to KB

Every 5:00 x 4 rounds:
Back Squat x 5
Strict Pull Ups x 10 (Up to 2 sets)
500m Row (Track times)

15 min. AMRAP:

10 HSPU
10 Burpees
Run 400m

-Find a variation that allows for unbroken 10's-

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

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

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)

3 rounds for time:

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

-12 minute cap-

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