Gym WODs

Tuesday Oct 30, 2018

(18 minutes)
Five rounds:
5 Press
5 Bent over rows

Every other round:
Hang :30-60
8 Dumbbell push presses
Row 200m
18 minute AMRAP:
Row 300/250m
Farmer Carry x2 laps
Plank :30-60
10/10 Dumbbell Push Press

Score is total of...
-Farmers carry weight in LBS
-Plank in seconds
-Push press weight in LBS

Monday Oct 29, 2018

(20 minutes)
Four rounds:
5 Sumo deadlifts
8 Dumbbell snatches
2x Laps around room overhead
200m Run \\ 100 single unders

*Foundation sequence 1-2x during drills.
Four rounds for time:
Run 400m \\ 250 single unders
20 Dumbbell snatches
25 Sit ups

*alternate hands on dumbbell snatches

Sunday Oct 28, 2018

(10 minutes)
3 Power snatches
8 Overhead squats

Every 2-3 rounds: 8 Dead bugs
(20 minutes)
10 rounds:
3 Power snatches
3 Overhead squats

*Add weight every 2-4 rounds.

AUX WOD:
(10 minutes/ 4 rounds)
10 Back extensions
5 High box jumps*

*SAFE HEIGHT. Please, no misses.

Saturday Oct 27, 2018

(10 minutes)
Find a teammate.

8 Sumo deadlift high pulls
8 Push press
Row 8 calories, fast
Foundation drills
In teams of 2
25 minute AMRAP:
20-40-60-40-20 reps of:
Sumo deadlift high pull
Push press
Sit up
Row, calories

*if you make it through the entire rep scheme before 25 minutes, your workout is complete.

Wednesday Oct 24, 2018

(15 minutes/ 3 rounds)
Run 200m
40 FT Bear crawl
40 FT Duck walk
5 Table top to L-sits
:20/:20 Pistol holds
3-5 Pistols
For time:
40 Pistols
40 Push ups
Run 400m
30 Pistols
30 Push ups
Run 400m
20 Pistols
20 Push ups
Run 400m
10 Pistols
10 Push ups

*Partition the pistols and push ups as needed each round.

Tuesday Oct 23, 2018

(18 minutes)
Five rounds through:
Press x6
Bent over row x6
Kip swings x8
Double unders x15

*Add weight to last weeks press + bent over row.
:50 of work, 1:40 rest x 6 rounds:
8 Thrusters
5-10 Chin ups
Max double unders

*Pick a weight on the thrusters that is fast for 8 reps.

You get 10 reps toward your score for every chin up and 1 rep for every double under.

Monday Oct 22, 2018

(20 minutes)
Four rounds through:
Sumo deadlift x8
Row 150m
Foundation drills
Dumbbell lunge x8

*Add weight to last week's sumo deadlift.
15 minute AMRAP of:
Row 300/250m
40 FT Dumbbell walking lunge
:30-60 plank
40 FT Dumbbell walking lunge

Sunday Oct 21, 2018

(30 minutes)
Five rounds:
power snatch x3
ring dips x5-10
side plank :30/:30

AUX WOD:
(12 minutes/ 3 rounds)
Pec/ shoulder stretch :45 each
8 Dumbbell bent over rows
8 Powell raises