Gym WODs

Saturday Jul 06, 2019

9 AM Drills:
(15 minutes)
10 Dead bugs
10 Scales
5-10 Strict Toes to Bar
5 Deadlifts

Build to opening weight.

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10 AM WOD Drills:
(15 minutes)
Run 200m
15 KB Good Mornings
10 Kip Swings
1:30 Laying on your back breathing

Practice smooth movement from one drill to another.

Focus on keeping breathing smooth and heart rate below 80%.

Recover on the ground with breathing through nose.

Go right into the next round.
For total load in 20 minutes:

Deadlift 5-5-5-3-3-3-1-1-1

Score is all 9 rounds added together.

*THE BAR MUST BE LOWERED UNDER CONTROL ON FINAL REP TO COUNT.
"Helen"

Three rounds for time:

400m Run
21 American Kettlebell Swings 24/16 KG
12 Pull Ups

Thursday Jul 04, 2019

(8 minutes)
2 Power Clean + Push Jerk

Pause in the catch, then drive right into the Push Jerk.

Build to opening weight.
Every 1:30 x5 rounds:

2 Power Clean + Push Jerk

Pause on the catch of the PC, then drive directly into the PJ, pause on the catch again.

Every 1:30 x5 rounds:

2 Power Clean + Push Jerk

No pause on the catch.

10 minutes:
10 Power Clean + Push Jerk, cycled
1:30 Pigeon Pose, L
1:30 Pigeon Pose, R
10 Power Clean + Push Jerk, cycled
1:30 Pigeon Pose, L
1:30 Pigeon Pose, R
10 Power Clean + Push Jerk, cycled

"Team 1776"

1776 Burpees for time as an entire class.

Performed as an EMOM.

YOU pick your number / round.

The round only counts if you complete ALL of your reps that minute.

We work until the 1776 are complete.

Can we go sub-10?

Wednesday Jul 03, 2019

(15-18 minutes)
10 Barbell Lunges, reverse step

After every other round:
10 Handstand Kick Ups
10 Windmills
15 minute AMRAP:

100 M Farmers Carry
80 FT Walking Lunge
40 FT Handstand Walk

Use 2x Kettlebells or Dumbbells for the Farmers Carry.

Tuesday Jul 02, 2019

(8 minutes)
2 Power Snatch + Overhead Squats

Catch low and stick the reps.

Develop the skill and build to opening weight.
Every 1:30 x 5 rounds:

2 Power Snatch + Overhead Squat

Pause on your catch, then move right into breathe overhead squat.

Every 1:30 x5 rounds:

2 Squat Snatches

Full reset between reps.

10 minutes AMRAP:
5 Strict Pull Ups
5 Kip Swings
1-2 Kipping Pull ups

(Find your kipping pull variation to practice)

Monday Jul 01, 2019

(15-18 minutes)
Build to a 5RM Push Press

After other round:
10 Kip Swings
3 Toes to Bar practice
100 Single Unders

5RM needs to be cycled to count.
Five rounds for time:

10 Toes to Bar
10 Push Press
200 Single Unders

Push Press @ 60-70% of 5RM from Drills

Saturday Jun 29, 2019

9:00AM WOD Drills:
(5 minutes)
5 Snatch Grip Split Jerks
10 Squatting Knees over Toes
10 Squatting Thoracic Rotations

(10 minutes)
3-5 Overhead Squats
10 Dislocates
10 Pull Aparts

Build up to opening weight.

10 AM WOD Drills:
(15 minutes/4 rounds)
200 Single Unders
2 Lunge routine each side
8 Wall balls
1:30 Laying Breathing (count breaths)
9:00AM WOD:
Take 20 minutes to complete:

Overhead squat 5-5-5-5-5-5

Use partner "racks" to get the bars up to shoulder.

If you finish well before the 20 minute mark, attempt one set of 15 reps.
10 AM Workout of the Day:
"Karen"
For time:

150 Wall Balls

Men: 20 LBS medicine ball
Women: 14 LBS medicine ball

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"Scaled Karen"
For time:

150 Medicine Ball Squats

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"Partner Karen"
40-30-20-10 reps for time:

Wall Balls

While your partner completes their reps, complete 10 pull ups.

40/10, 40/10, 30/10, 30/10, 20/10, 20/10, 10/10, 10/10

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Recovery WOD (2 rounds):
2:00 Row
2:00 Pigeon Pose L-leg
2:00 Jump Rope
2:00 Pigeon Pose R-leg
1:00 Bear Crawl
1:00 Squat Hold

Friday Jun 28, 2019

(18 minutes)
Build to a 5RM Thruster out of the rack.

Every other round:
10 Scapular Pull Ups
1 Rope Climb
100 Single Unders

Compare loads to 5/31.
http://freerangeathlete.com/gym/freerangecrossfit/wods/11365
Three rounds for time:
15 Thrusters
3 Legless Rope Climbs

Thrusters @ 60-70% of 5RM from Drills.

One set of 15 Unbroken Thrusters should be possible fresh.

Thursday Jun 27, 2019

(8 minutes)
2 Power Clean + Push Press
Every 1:30 x 5 rounds:
2 Power Clean + Push Press

Pause in catch for :02.

Every 1:30 x 5 rounds:
2 Power Clean + Push Press

Cycle from Power Clean right into Push Press.

10 minutes:
10 Power Clean + Push Press

:90/90 Pigeon Pose between sets

Bar comes from the floor.

Cycle the reps smoothly.

Wednesday Jun 26, 2019

(12-15 minutes)
Practice Kipping
-Pull up
-CTB Pull up
-Bar Muscle up
-Ring Muscle up

10 Kip Swings
1-3 Singles of YOUR pulling movement

Every other round:
10 Hollow Rocks
10 Superman Extensions
Row 250m

Singles start standing on the floor for EACH rep.

Practice a solid approach and aggressive swing for each rep.
Four rounds for time:
Row 500/ 425m

After each round, complete the following gymnastics moves for the same time as the row took to complete.

Single leg balance
L-sit
Hang
Plank