Gym WODs

Monday Apr 15, 2019

16 minute EMOM:
2-5 Rope Chin Ups
3-5 Box Handstand Push Ups
5 Thrusters + row*
Rest

*build up to working weight.
Every 3:00 x5 rounds for total load:
5 Thrusters
Row 250/200m

Repeat from 3/11.

Try to complete all 5 rounds today with the load from your heaviest round back in March.

*The rows are designed to keep you moving - DO NOT SPRINT THESE :-)

Saturday Apr 13, 2019

9:00AM WOD Drills:
(8 minutes)
2 power cleans
2 front squats
2 squat cleans

10 AM WOD Drills:
(8 minutes)
1:00 hang (active)
8 wall balls
8 push ups
8 calorie row
Every 1:30 x 5 rounds:

1 Power Clean
1 Squat Clean

Every 1:30 x5 rounds:

2 squat cleans

Strength:
To be completed within 15 minutes:
5-5-3-3-1-1 Front Squats
In teams of 2-3, complete AMRAPs at each station:

10:00 max wall balls

Rest 2:00

5:00 Max Chin Ups
5:00 Max Burpees

Rest 2:00

10:00 max distance on the rower

One parter works at a time, you decide how you divy up the work.

Friday Apr 12, 2019

(20 minutes)
Build up to your working weight on Push Jerk.

Then,

Five rounds:
3 Push Jerks
5 HSPU or 5/5 DB snatches
2-5 Rope chin ups
Run 200m every other round
Three rounds for time:
Run 500m
12 Strict Handstand Push Ups
10 Dumbbell power Snatches, L-arm
10 Dumbbell power Snatches, R-arm

Choose a DB weight that allows for unbroken reps.

Thursday Apr 11, 2019

Three rounds for continual movement:

2:00 Jump Rope
2:00 Turkish Get Up
2:00 Balance on Parallettes
2:00 Rowing
2:00 Farmers/ Overhead Carry
2:00 Pigeon Pose

Skill WOD:
Every 1:00 x10 rounds:
Double Under WOD A, B, or C

Tuesday Apr 09, 2019

(8 minutes)
2 power snatches
2 overhead squat
2 squat snatches
Every 1:30 x5 rounds:

1 Power Snatch
1 Squat Snatch

Every 1:30 x5 rounds:

2 squat snatches

Strength:
To be completed within 15 minutes:
5-5-3-3-1-1 Overhead Squat

Saturday Apr 06, 2019

9:00AM WOD Drills:
(8 minutes)
1 Clean Shrug
1 Power Clean
1 Front Squat
1 Squat clean

10 AM WOD Drills:
(10 minutes)
Row 8 Calories
5 Deadlifts
5 Lunges
5 Back Squat
5 Push ups
Every 1:30 x5 rounds:
1 Clean Shrug
1 Squat Clean

Every 1:30 x5 rounds:
2 Squat Clean

Strength:
Complete within 15 minutes:
5-5-3-3-1-1 Back Squat

Score is total load.
10 AM Workout of the Day:

With a 25 minute cap,

In teams of 2, complete,

50-40-30-20-10 reps of:

Back Squat
Deadlift
Barbell Lunge
Calorie Row

@ minutes 0:00, 5:00, 10:00, 15:00, 20:00 complete 30 Push Ups as a team.

Friday Apr 05, 2019

(18 minutes)
Build up to your working weight on Push Jerk.

Then,

Four rounds:
5 Push Jerks
10 Kip Swings
5 DB C+J

*Run 200m every other round
For time:
Run 800m
15 Dumbbell Clean & Jerks
15 Pull ups
Run 500m
12 Dumbbell Clean & Jerks
12 Pull ups
Run 200m
9 Dumbbell Clean & Jerks
9 Pull ups

DB Clean & Jerks are performed with 2x dumbbells.