Gym WODs

Monday Mar 30, 2020

(4 rounds)
Bulgarian Split Squat 7/7 (or add 1 rep to last time)
:30 of work/ :30 rest (x2) Cross Jack variation 1 & 2

Practice:
3-5 reps each of Object Squat Cleans, Thrusters, Squat
15 minute AMRAP:
400m Run
20 Object Squat Cleans
400m Run
20 Object Thrusters
400m Run
20 Object Squats

If you have weight, bring it to Park WOD.

Coaches: bring PVC to park

Options for Object work:
Kettlebell, Dumbbell, Bucket of sand/rocks, slam ball.

Saturday Mar 28, 2020

(18 minutes)
3-5 Chin Ups, :03 lower
:60 Squat Hold or Pistol Hold
10 Handstand Kick Ups

Every other round:
3-5 Strict Knees to Elbows
3-5 Pistols
20 minute AMRAP:
10 Strict Knees to Elbows
20 Pistols, alternating
30 FT Handstand Walk

Modifications:
(use any or all of these to modify the RX movements)
20 minute AMRAP:
10 V-ups
20 Walking Lunges
30 FT Cartwheels or Bearcrawl

Thursday Mar 26, 2020

(4 rounds)
Bulgarian Split Squats - 6/6 (or add one rep to last session)
:45 Wall-facing HS
Run 200m

Catch your breath after each round.
25 minutes: Run as far as possible.

Take your timer and set it for 12:30.

Run any pattern/ path at a sustainable pace until you hear the alarm.

Then, reset the timer, turn around and try to make it back to your starting point before the timer goes off again.

Use a running tracker to measure your total distance.

We will repeat this later in the month.

Monday Mar 23, 2020

(4 rounds)
5/5 Bulgarian Split Squat
:30/30 Cross Jack Variation 1 (x2)
10-20 Push Ups, unbroken
Four rounds for time:
15 Odd-Object Squats
:60 Plank Hold
200m Odd-Object Carry

Carry your object on your shoulder or in a rack position.

No Equipment variation:
Four rounds for time:
15 Jumping Squats
:60 Plank Hold
200m Backpedal Run

(Please backpedal in a safe environment. Preferably free of cars and on the grass).

Saturday Mar 21, 2020

Spend 10 minutes alternating between:
10 Handstand Kick Ups
Squat Hold

On the Handstand Kick Ups, aim to get both feet to come together without moving your hands.

Start with a low kick up, and progress to higher and higher kicks.

Work to control your top position.
“Cards For Community”

Hearts- Walking Lunges
Spades- V-Ups / Sit Ups
Diamonds- Push Ups
Clubs- Broad Jumps

Jokers: 10 Burpees

Get a deck of playing cards.

On 3-2-1 GO! Flip the first card over.

The face value of the card is the number of reps, and the suit determines the movement.

Example: 8 of Hearts = 8 Walking Lunges, total

Face Cards = 10 Reps
Aces = 11 Reps

Jokers = 10 Burpees

If you don’t have a deck of cards, tune in to our Instagram account for a Live Stream of our workout at 8:30 AM Saturday morning (3/21).

No worries if you miss us Live, we’ll keep the WOD in our Story for the next 24 hours. :-)

Friday Mar 20, 2020

(18 minutes/ 4 rounds)
7-10 Handstand Push Ups
:30 on/ :30 off (x2) CrossJacks variation #2
1:00 Squat Hold

CrossJacks variation #2: https://www.youtube.com/watch?v=UKyJjJUeM0A
AMRAP for 3 rounds:
3 minutes of Turkish get-ups
2 minutes of Double Unders
1 minute of rest

Men: 16 KG kettlebell
Women: 8 KG kettlebell

Post total reps for each exercise to comments.

Thursday Mar 19, 2020

(18 minutes/ 4 rounds)

:30 Hollow Body Hold
:45 Handstand Hold (wall-facing)
1:00 Squat Hold
10 Kip Swings (chin up grip)

Day 1 of Squat Challenge: 10 total minutes
Four rounds:
Run 400m
:60 Plank hold
Max Chin Ups

Score is total time & total Chin Ups