Gym WODs

Event 8: "'Belles & 'Balls"

For time:

Round 1:
90 Medicine ball squats, total
Jump rope
30 Medicine ball sit ups, total
Team run 300m, each carrying one kettlebell

Round 2:
60 Medicine ball squats, total
Jump rope
60 Medicine ball sit ups, total
Individual farmer's carry 200m, carrying two kettlebells

Round 3:
30 Medicine ball squats, total
Jump rope
90 Medicine ball sit ups, total
Individual overhead walking lunge 100m, holding one kettlebell

30 minute time cap.







Band variations:

Blue band:
16/8kg kettlebell, Air squats/ Sit ups, 125 single unders (each round)

Green band:
20/12kg kettlebell, 14/12 lbs medicine ball, 125 single unders (each round)

Red band:
24/16kg kettlebell, 20/12 lbs. medicine ball, 75 double unders (each round)

Black band:
28/20kg kettlebell, 20/14 lbs. medicine ball, 75 double unders (each round)
(12 minutes/ 4 rounds)
3 Power cleans
3 Front squats
1 Squat clean
10 Push ups
5 Pull ups
5 Dot drills

*Run to Ash every other round.
WOD A
(Recovery WOD for Summer Slam competitors)
Row 5:00 @ 70% of 2k row pace

2:00 pigeon pose each leg

Row 5:00 @ 70%

2:00 wall stretch each leg

Row 5:00 @ 75%

2:00 deep lunge hold each leg

OR

WOD B
For time:
10 Squat cleans @ 65% of metric
Run 400m
10 Squat cleans
Run 400m
10 Squat cleans
WOD Drills
(10 minutes)
2 Hang power snatches
2 Overhead squats
2 Snatch balances
20 Double unders

Workout of the Day
Every 1:00 x 5 rounds:
5 Hang power snatches

Every 1:00 x 5 rounds:
1 Hang power snatch
5 Overhead squats

Every 1:00 x 5 rounds:
1 Hang power snatch
5 Snatch balances

Every 1:00 x 5 rounds:
7 Snatch deadlifts

Auxiliary strength
7 Bent over rows
7 Sots press (snatch)
7 Cuban rotations
(10 minutes/ 3 rounds)
Row 7 calories
7 Wall balls
7 Sumo deadlift high pulls
7 Box jumps
7 Push presses
"Fight Gone Bad"
3 rounds for max reps, 1:00 at each station:
Wall balls, 20/14 pounds @ 10/9ft
Sumo deadlift high pulls, 32/24kg
Box jumps, 24/20"
Push press, 75/45 pounds
Rowing, calories
Rest
(12 minutes/ 4 rounds)
5 Dumbbell overhead squats
5 Pull ups
10 Kip swings
10 Push ups
5 Dot drills

OR:

3 Muscle up transitions
5 Dumbbell overhead squats
10 Kip swings
5 Dot drills

*Run 200m every other round.
Four rounds for time:
6 Muscle ups
12 Toes to bar
Run 300m
(8 minutes/ 2 rounds)
5 DB power cleans
8 DB lunges
5 HS kick ups
8 push ups
Jog 200m
25 minute AMRAP, teams of 3:

10 Dumbbell power cleans, 45/25
40ft Dumbbell walking lunge

--

40ft Handstand walk
10 Burpees

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100 Sit ups as a team.