Gym WODs

Working in teams of 2-3,
Six 1:00 rounds of each movement:

A. Kettlebell Push Press
B. Single Leg Kettlebell Deadlift
C. Air Squats
D. Sit Ups
E. Burpees

*In teams of 2, rotate in A/B/A/B/A/B fashion every minute.

**In teams of 3, rotate in A/B/C/A/B/C fashion every minute.

Take 5 minutes to establish Thruster weight and Pull Up variation.

10 minute AMRAP:
1-2-3-4-5... ascending reps:
DB/ KB Thruster, L-arm
DB/ KB Thruster, R-arm
Strict Pull Up

*100 Single Unders after each round.

(RX+ with Ring Muscle Up)

(Scale with 1-2 Ring Rows per Pull Up)

1:00 AMRAP at each station x4 rounds:

A. Box Step Ups
B. Plank Hold
C. Single Unders
D. Parallette single leg balance
E. Hang

Track reps and unbroken times on each movement.

(Repeat from last week)
**IF YOU WERE HERE, CONSIDER CHANGING THE ORDER OF WOD A/B, OR, INCREASING THE HSPU CHALLENGE/ INCREASING THE WEIGHT ON THE OVERHEAD WINDMILL.**

10 minute AMRAP:
1-2-3-4-5... ascending reps of:
Strict Handstand Push Ups
Overhead Windmill, L-arm
Overhead Windmill, R-arm

*100 Single Unders after each round.

(Rest 4 minutes between)

Workout of the Day B:
Row 10 minutes for max distance

(Aim to keep the Row at a sustainable pace - especially if you complete part B first)

@ Home WOD B:
Run 10 minutes for max distance

(Set a timer for 5:00 and run out in one direction. When the timer sounds, reset and make it back to your start point before the 5:00 is up. Consider using a Running App to track your total distance.)

Strength A:
(18 minutes)
5 Front Squats (:03 pause @ bottom)
3-5 Skin the Cats

Strength B:
(12 minutes)
2-4-6-8-10... ascending reps of:
Barbell Body Row
Single Leg Reverse Touches

*20 Plank Hip Touches after each round.

8 rounds for time:
10 Dumbbell Snatches
20 Double Unders

Choose a DB weight and Double Under variation that keeps most sets unbroken.

For time:
10-30 Tree Balls
10-30 Medicine Ball Sit Ups
10-30 Burpees
Lake Run
10-30 Tree Balls
10-30 Medicine Ball Sit Ups
10-30 Burpees
Lake Run
10-30 Tree Balls
10-30 Medicine Ball Sit Ups
10-30 Burpees

Choose a rep scheme for all three movements (same for all three), and stick with it for the entire WOD.

You should be able to remain unbroken and steadily moving the entire time.

Strength A:
(18 minutes)
1 Clean Shrug
1 Power Clean
1 Squat Clean

Take the first 6-8 minutes building up to a medium weight.

(Add weight to last week if you were here).

Then drill the 3 moves at the same weight for the remaining time.

Strength B:
(10 minutes)
5-10 ring dips, unbroken
10 Kettlebell Cleans
30 double unders

Rest as needed after each round to keep quality high.

Three rounds, max reps:
2:00 Weighted Carry (out)
2:00 Weighted Carry (back)
2:00 Box Step Ups
2:00 Sit Ups

Track your weight and reps.

(RX+ option: add weight to either box step ups and/or complete "Turkish Sit Ups").

For the carry, set a timer for 2:00 and walk out in one direction (not a loop). When the timer goes off, reset the clock and turn around and make it back to the gym before it sounds again.

Weighted Carries can be Suitcase, Racked or Overhead. Switch hands/ styles as needed.

Workout of the Day A:
10 minute AMRAP:
1-2-3-4-5... ascending reps of:
Strict Handstand Push Ups
Overhead Windmill, L-arm
Overhead Windmill, R-arm

*100 Single Unders after each round.

(Rest 4 minutes between)

Workout of the Day B:
Row 10 minutes for max distance

(Aim to keep the Row at a sustainable pace - especially if you complete part B first)

@ Home WOD B:
Run 10 minutes for max distance

(Set a timer for 5:00 and run out in one direction. When the timer sounds, reset and make it back to your start point before the 5:00 is up. Consider using a Running App to track your total distance.)