Gym WODs

Wednesday Mar 11, 2020

(15 minutes/ 3 rounds)
Working with a partner:
A) 10 Deck Squat / Pistol practice
B) :30 Back Extension Hold
C) 5-8 Harop Curls
"Funky-50"

Complete 3 Rope Climbs before starting each station.

50 Wall Balls
50 Back Extension / GHD Sit Up
50 Pistols
50 Kettlebell Push Press
50 Burpees

Tuesday Mar 10, 2020

(15 minutes)
5 Push Press
:30 Hang
Row 10 Calories

*Build to working weight for Push Press - they should be slightly heavier than last week's.

Find your Pull Up variation (same as last week).
Four rounds for time:
5 Push Press
5 Pull Ups (:03 Pause at Top)
Row 30/24 Calories

Use the Push Press weight you build up to in the Drills.

Monday Mar 09, 2020

(15 minutes)
5 Deadlift (:05 pause at the top every rep)
:30 Superman Hold
10 Handstand Kick Ups

Build to challenging 5 on Deadlift.
15 minute AMRAP:
10 Deadlifts
:30 Hollow Body Hold
40FT Handstand Walk

Use 50-60% of Deadlift weight from drills.

(10 DL - 30 seconds - 10 mats = 50 reps / round)

Saturday Mar 07, 2020

A) Every 1:30 x 10 rounds:
2 Split Jerks

(Alternate feet for one more week)

B) (12 minutes/ 4 rounds)
Work with a partner - start LIGHT
5-8 Bent Over Rows - :03 pause at top
:10-15 L-sit (tuck, one leg, two leg, floor)

C) (12 minutes/ 3 rounds)
Alternating with a partner:
8-10 Straddle Pancake + :10 Hold
8-10 Cuban Rotations

Thursday Mar 05, 2020

Part A)
(15 minutes/ 4 rounds)
5 Push Press
5/5 Windmills

Use the heaviest weight you found for push press last week.

Otherwise, build to a challenging set of 5 Push Press today.

Part B)
(18 minutes/ 5 rounds)
3-5 Pull Ups
5-10 Partner Medicine Ball GHD Sit Up

:03 pause at top of all Pull Ups.

Try to add to your total reps from last week's pull ups.

Tuesday Mar 03, 2020

Part A)
(20 minutes/ 5 rounds)
3 Front Squats

:03 lower, :03 pause at bottom

Alternating with:

7-10 Handstand Push Ups

Part B)
(12 minutes/ 4 rounds)
Partner Harop Curls x 5-8

Monday Mar 02, 2020

(15 minutes)
3 Narrow Bench Press
7-10 Ring Rows with :03 pause at top
40 FT Long Step Walking Lunges

Build to a challenging Narrow Bench weight
18 minute AMRAP:
8 Narrow Bench Press
80FT Lunge
100m Farmer Carry

Narrow bench at ~50-60% of WOD Drills weight.

Farmer Carry is performed with 2 heavy KBs

Lunges are unweighted.

We're taking a different twist on a repeat today.

The structure of the WOD is very similar to last time with a few key teaks.

Can you still beat your old score?

http://freerangeathlete.com/gym/freerangecrossfit/wods/11485

Saturday Feb 29, 2020

A) Every 1:30 x 10 rounds:
2 Split Jerks

(Alternate feet)

B) (12 minutes/ 4 rounds)
Work with a partner - start LIGHT
5-8 Bent Over Rows - :03 pause at top
:10-15 L-sit (tuck, one leg, two leg, floor)

C) (12 minutes/ 3 rounds)
Alternating with a partner:
8-10 Straddle Pancake + :10 Hold
8-10 Cuban Rotations