Gym WODs

3:00 on, 3:00 off, x4 rounds:
1,2,3,4... Front squats
2-4-6-8... Burpees
10-20-30-40... Double unders

Start over at 1 FS every round and build during the 3:00.

Aim to get to the same place each round.

Front squats come from the floor.

Burpees are next to bar, not over.

Every 1:30 X 10 ROUNDS:
2 Hang Squat Snatch

(Beginners keep with 2x hang power snatch + overhead squat)

Strength:
(10 minutes)

3x5 Back Squat

*add weight to last week

Every 5:00 x4 rounds:
10 Deadlifts
10 Box jumps
Run 400m

Deadlifts @ 60% of metric

OPEN WOD 19.2:

Beginning on an 8-minute clock,
complete as many reps as possible of:

25 toes-to-bars
50 double-unders
15 squat cleans, 135 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 lb.

If completed before 8 minutes,
add 4 minutes to the clock and proceed to:

25 toes-to-bars
50 double-unders
11 squat cleans, 225 lb.

If completed before 12 minutes,
add 4 minutes to the clock and proceed to:

25 toes-to-bars
50 double-unders
9 squat cleans, 275 lb.

If completed before 16 minutes,
add 4 minutes to the clock and proceed to:

25 toes-to-bars
50 double-unders
7 squat cleans, 315 lb.

Stop at 20 minutes.

15 minute AMRAP:
Row 300/250m
10 Dumbbell jerks
3 Rope climbs

*Use 1 DB, 10 total reps. Do all 10 reps on one arm, then switch arms next round.

*Use your legs on the rope climbs today.

Recovery WOD:

Three rounds through:
2:00 Wall stretch
1:00 Farmers carry (2x KB)
1:00 Bear crawl
1:00 Racked carry (1x KB)
2:00 Jump rope
Jog & walk 800m

Jog to Ash/Ellis corner. Walk to Mill. Jog to the driveway. Walk to the gym.

Keep the Jog & Walk at a very sustainable pace and embrace the walk.

15 minute AMRAP:
Run 400m
15 Dumbbell Hang Power Clean
10 Ring Dips

Every 1:30 x 10 rounds:

2 Hang Power Snatch + Overhead Squat

(1 set = HPSN, OHS, HPSN, OHS)

Strength:
(12 minutes)
Back squat 5x3

*heavier than last week.

For time:
30 Calories rowing
30 Push ups
30 Pistols
:30 L-sit
20 Calories rowing
20 Push ups
20 Pistols
:20 L-sit
10 Calories rowing
10 Push ups
10 Pistols
:10 L-sit

Women row (25/16/7 calories).

WORKOUT 19.1

Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row

VARIATIONS
Rx’d: (Ages 16-54)
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target