Gym WODs

Once through:
3:00 Foam Roll L-leg
3:00 Foam Roll R-leg
-
1:00 Russian KB Swings
1:00 KB Suitcase Deadlifts
1:00 KB Russian Baby Makers
-
3:00 Wall Stretch L-leg
3:00 Wall Stretch R-leg
-
1:00 Russian KB Swings
1:00 KB Suitcase Deadlifts
1:00 KB Russian Baby Makers
-
3:00 Foam Roll Thoracic Spine

Strength:
Every 2:30 x6 rounds
Front Squat x3 @ 33X1 tempo

25 minute AMRAP of:
5 Chin Ups
20 Push Ups
5 Chin Ups
20 Sit Ups
5 Chin Ups
80FT Overhead Walking Lunge
Run 800m // Row 800m

Overhead walking lunges are performed with a 45/25 LBS bumper plate.

Every 1:30 x6 rounds:
1 Power Clean
3 Split Jerk

*Keep the weight light & technical for the split jerk.

*SWITCH LEADING LEGS EVERY 3 ROUNDS.

Every 1:30 x6 rounds:
3 Power Clean + Split Jerk

*Build to working weight.

Every 1:30 x6 rounds:
3 Power Clean + Split Jerk

*Same weight all 6 rounds.

14 minute AMRAP:
42 Double unders
21 Deadlifts
15 Hollow rocks
9 Ring dips

Unbroken reps on each movement = RX.

Deadlift @ 35% of metric

10 AM Workout of the Day:
"Murph" Prep

Individuals:
5:00 of work, 2:30 rest, x4 rounds:
Begin each round with 400m run

Then, for the remaining time:

5 Pull Ups
10 Push Ups
15 Air Squats

-

Teams of 2:
Complete a 30 minute AMRAP:

Run @ 0:00, 6:00, 12:00, 18:00, 24:00

Then, alternate back and forth:

Then, for the remaining time:

5 Pull Ups
10 Push Ups
15 Air Squats

*If you cannot maintain unbroken reps, drop the scheme down to 4-8-12, or 3-6-9.

The goal is to stay consistent and UB throughout the whole WOD.

We're developing our Aerobic Capacity to be able to handle the long haul of Murph on Memorial Day.

15 minute AMRAP,
1-2-3-4-5... reps of:

Press
Front Squat
Rope Climbs

*Complete 100 Single Unders after each round

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

Three rounds for time:
30 Double Unders
15 One Arm Kettlebell Swings, L-arm
30 Double Unders
15 One Arm Kettlebell Swings, R-arm
30 Double Unders
:30 L-sit

Kettlebell Swings are to eye-level.

Every 1:30 x 5 rounds:

1 Power Snatch
1 Squat Snatch

Every 1:30 x 5 rounds:

1 Squat Snatch*

*Build to a heavy single.

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

*Aim to best your total load from 4/9.

Every 6:00 x3 rounds:
Run 400-500m
10 Kettlebell Push Press, L-arm
40FT Overhead Walking Lunge, L-arm
10 Kettlebell Push Press, R-arm
40FT Overhead Walking Lunge, R-arm

Choose a running distance and KB weight that allows you to complete each round in 3:00-4:00.

Aim to keep working time the same across all three rounds.