Gym WODs

20 minute AMRAP:
:30 Hang
3/3 Turkish Get Up
:30 Handstand Hold
100m Racked Carry

5 minute AMRAP:
Row, for meters

Rest 2:00

5 minute AMRAP:
5 Dips
10 Hollow Rocks
10 Box Jumps

Rest 2:00

5 minute AMRAP:
Row, for meters

Rest 2:00

5 minute AMRAP:
5 Dips
10 Hollow Rocks
10 Box Jumps

(Pick up where you left off last time)

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

Practice:
KB Snatches

Strength B:
(10 minutes)
2-4-6-8-10... ascending reps of:
Kettlebell Snatch, L/R
Kettlebell Racked Lunge, L/R

*20 Plank Hip Touches after each round.

**Keep the Kettlebell slightly lighter than your usual weight to adjust for the more complex movements.

Four rounds for time:
5-10 Pull Ups
20 Russian Kettlebell Swings
200 Single Unders // Run 400m

Alternate rounds with Single Unders and Running.

Choose a Pull Up variation, rep scheme and Kettlebell weight that keeps your sets unbroken through all 4 rounds.

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.