Gym WODs

Every 1:30 x 5 rounds:
2 Hang Clean + Thruster

Every 1:30 x 5 rounds:
2 Clusters
(Clean into Squat into Thruster)
13 minute max tonnage:
5 Clusters
400m Run

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Scaled WOD:
13 minute AMRAP:
7 Hang Clean + Thrusters (45/35)
400m Run
(15 minutes/3-4 rounds)
1:00/1:00 Handstand with partner
20 Bumper rebounds
3-5 Box Jump Overs
3-5 Dips
18 minute AMRAP:

10 Box Jump Overs
10 GHD Sit Ups
Max Ring Dips

Your score is the total number of dips added together.

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Scaled WOD:
18 minute AMRAP:

10 Box Jumps
10 Sit Ups
Max Push Ups
(15 minutes)
5 DB Hang Snatch, L-arm
3 Turkish Get Ups, L-arm
5 DB Hang Snatch, R-arm
3 Turkish Get Ups, R-arm
5-10 Dips/ Push Ups
Row 1:00 @ 90%
Rest 1:00
Every 1:30 x4 rounds:
2 Power Snatch + Overhead Squat

Every 1:30 x4 rounds:
2 Squat Snatches

Every 1:30 x4 rounds:
1 Squat Snatch

Post WOD:
(10 minutes/ 3 rounds)
5 Jefferson Curls + :10
5 Skin the Cats
22-16-10 reps for time:
Dumbbell Hang Split Snatch
Ring Dips

Scaled WOD:
22-16-10 reps for time:
Dumbbell Hang Power Snatch
Push Ups
(15 minutes/ 4 rounds)
:30-45 Hang
:30-45 Prayer Stretch
:30-45 Handstand Hold
3-5 Weighted Dips
15 minute AMRAP:
3 Weighted Chin Ups
6 Dumbbell Push Ups
9 Dumbbell Box Step Ups

ONE Dumbbell for each movement. ;-)

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Scaled WOD:
Every 1:30 x 10 rounds:
3-5 Pull Ups
5-10 Push Ups
5-10 Dumbbell Step Ups
(15 minutes/ 4-5 rounds)
5/5 Split Squat
5 Dumbbell Push Press (w/2x DB)
5/5 Shin Box Rotations + :10
Row 1:00
For time:
Row 500/ 425m
21 Dumbbell Push Press
120 FT Walking Lunge
Row 350/ 275m
15 Dumbbell Push Press
80 FT Walking Lunge
Row 250/ 200m
9 Dumbbell Push Press
40 FT Walking Lunges

Use two dumbbells - 50/ 35 LBS

Walking lunges are unweighted
(15 minutes)
10-9-8-7-6-5-4-3-2-1 reps:
Ring Rows
Precision Box Jumps

Practice:
DU
Calf Stretch
For time:
1 Mile Run
250 Double Unders

Partition the work any way to go as fast as possible.

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Scaled WOD:
Three rounds for time:
400m Run
150 Single Unders
30 Bumper Rebounds
(15 minutes/ 4 rounds):
5 Back Extensions
3/3 Turkish Get Ups
5/5 Handstand Kick Ups
3-5 Handstand Push Ups
1:00 Jump Rope
18 minute AMRAP:

150 Single Unders
10 Back Extensions
Max Handstand Push Ups

Complete one set of max unbroken HSPU each round.

Your score is the total number of HSPU after 18 minutes.
10 AM WOD Drills/ Strength:

(8 minutes/ 2-3 rounds)
3/3 DB Clean & Split Jerk
10 Kip Swings
5 Pull Ups
5/5 Active Pigeon Pose + :10
9 AM WEIGHTLIFTING

Every 1:30 x 4 rounds:
2 Power Clean + Front Squat + Split Jerk

Every 1:30 x 4 rounds:
2 Clean + Split Jerk

Every 1:30 x 4 rounds:
1 Clean + Split Jerk

Build to heavy single.


Post WOD:
(10 minutes/ 3 rounds)
5 Jefferson Curls + :10
10 Cuban Rotations
In Teams of Two,
25 minute AMRAP of:

40 Dumbbell Clean + Split Jerks
40 Pull Ups
40 Hollow Rocks
400m Racked DB Run

30 Dumbbell Clean + Split Jerks
30 Pull Ups
30 Hollow Rocks
400m Racked DB Run

20 Dumbbell Clean + Split Jerks
20 Pull Ups
20 Hollow Rocks
400m Racked DB Run

10 Dumbbell Clean + Split Jerks
10 Pull Ups
10 Hollow Rocks
400m Racked DB Run

If you finish before 25 minutes, your score is the time of completion.

Reps ar divided between teammates any way.

One partner works at a time.

DB Clean & Jerks with ONE dumbbell.
(12 minutes)
5/5 Dumbbell Bench Press
3/3 Cartwheels
3/3 Kick Ups
Hang :30-60
20 minute AMRAP:
100m Farmers Carry
60FT Handstand Walk
20 Single Arm DB Bench Press

Use 2x KB for Farmers Carry.

Scaled Workout of the Day:
100m Farmers Carry
10 Cartwheels or Kick Ups
20 Single Arm DB Bench Press