Gym WODs

Tuesday Oct 01, 2019

Every 3:00 x3 rounds:
1 Back Squat (:10 lower)
10 Dead bugs

Then,

Take 12 minutes:
Build to a 3 rep max Back Squat

Practice:
KB Swings
KB Push Press
50-40-30-20-10 reps for time:
Kettlebell Swings
Kettlebell Push Press, total

Saturday Sep 28, 2019

9AM:
(8 minutes)
2 Power Cleans
2 Front Squats
5-10 Internal Rotation Push Ups

10AM:
(5 minutes)
Find Pull Up & Dip Variation
Every 1:30 x5 rounds:
2 Power Cleans
1 Front Squat

Every 1:00 x7 rounds:
1 Power Clean

Then,

Three rounds:
10 Strict Toes to Bar
7 Harop Curls
8:00 AMRAP of:
Run Ash/ Mill
Then,
5 Pull Ups
7 Ring Dips
10 Sit Ups

2:00 Rest

8:00 AMRAP of:
Run Ash/ Ellis
Then,
5 Pull Ups
7 Ring Dips
10 Sit Ups

2:00 Rest

8:00 AMRAP of:
Run 400m

Then,
5 Pull Ups
7 Ring Dips
10 Sit Ups

Pick up each round on the 5-7-10 where you left off.

Pull Ups are performed on the 2x4s and can be kipped.

Perform CTB if you have them.

Version 2: Ash/Ellis Run, 500m Run, 400m Run

Partner variation: 3 rounds of 500m run, alternate on the 5-7-10 inside with remaining time.

Friday Sep 27, 2019

Every 4:00 x4 rounds:
3-5 Ring Chin Ups
3-5 Skin the Cats
:30-60 Handstand Holds

Practice:
Handstand Push Ups
Dumbbell Snatches
Three rounds for time:
15 Handstand Push Ups
30 Dumbbell Snatches
350 Single Unders

Alternate hands with Dumbbell Snatches.

Tuesday Sep 24, 2019

(8 minutes)
2 Power Snatches
2 Overhead Squats
20 Lateral Bar hops
Every 1:30 x5 rounds:
2 Power Snatches
1 Overhead Squat

Every 1:00 x7 rounds:
1 Power Snatch

Then, repeat from last Tuesday:
10 minute AMRAP:
100 Double Unders
100m Overhead Carry*
100 Double Unders
100m Racked Carry*
100 Double Unders
100m Farmer's Carry*

Performed with two KBs

Monday Sep 23, 2019

Every 4:00 x4 rounds:
3-5 Ring Chin Ups
3-5 Skin the Cats
:30-60 Handstand

Practice:
Sumo Deadlift High Pulls
40-30-20-10 reps for time:
Wall Balls
Sumo Deadlift High Pull
Press

SDHP & Press are performed with the same barbell.

Choose a weight that allows for UB reps.

Saturday Sep 21, 2019

9AM WOD Drills/ Strength:
Every 3:00 x8 rounds:
1 Back Squat (:10 Lower)
5 Precision jumps

10AM WOD Drills:
(12 minutes)
Build to the heaviest (unbroken) complex:

1 Power Snatch
3 Overhead Squat
1 Power Snatch
2 Overhead Squat
1 Power Snatch
1 Overhead Squat

Every other round run 200m
9AM WOD:
4 Rounds with a partner:
20 Kneeling Med-ball Tosses
5 Harop Curls
15 minute AMRAP:
1 Power Snatch
4 Overhead Squat
1 Power Snatch
3 Overhead Squat
1 Power Snatch
2 Overhead Squat
1 Power Snatch
1 Overhead Squat
Run 400m

Use 75-80% of the weight found in strength.

Partner version:
15 minute AMRAP:
Each partner complete the PSN+OHS complex, one at a time.

Then take turns running 200m, one at a time.

Friday Sep 20, 2019

Every 3:30 x5 rounds:
3 Split Jerk
:30 Kip Swing

Practice between sets:
Rope pin practice (L & R foot)
3:00 work/ 1:00 rest
AMRAP x4 rounds:

20 Walking lunges

Then,
1 Rope Climb
5 Push Ups
2 Rope Climbs
10 Push Ups
3 Rope Climbs
15 Push Ups
...

Aim to match the amount of work completed each round.

Everyone should use legs today on rope climbs.