Gym WODs

Monday Dec 10, 2018

(20 minutes)
Back squat 5-5-5-5

After each round:
:30 Handstand hold
3-5 HSPU
:15/15 Pistol hold
3-5 Pistols
** HANG :30-60 **

Run 200m every other round
For time:
Run 1000m

Then,
Five rounds of:
10 Handstand push ups
10 Pistols

Then,
Run 500m

Saturday Dec 08, 2018

9:00AM WOD Drills:
(12 minutes)
3 Clean shrugs
3 Halting power cleans
3 Front squats

10:00AM Drills:
(10 minutes)
10 Precision jumps
10 Scapular pull ups
10 Kip swings
2-5 Pull up/ muscle up variations
9:00AM WOD:
Every 1:30 x 10 rounds:
2 Power cleans
2 Front squats

Extra credit:
Three rounds:
8 DB Bent over rows L & R arm
8 Trap-3 raises L & R arm
10:00AM WOD:
In teams of 2
15 minute AMRAP of:
100 Calorie row
80 Wall balls
60 Sit ups
40 Box jumps
20 Muscle ups

Rest 3:00

15 minute AMRAP of:
20 Muscle ups
40 Box jumps
60 Sit ups
80 Wall balls
100 Calorie row

Friday Dec 07, 2018

(20 minutes)
Five rounds of:
3 Presses
3 Push presses
3 Push jerks
10 KB sumo DL high pulls
100 Single unders \\ Run 200m
20 minute AMRAP of:

Run 400m
8 Kettlebell push press L-arm
8 Kettlebell push press R-arm
15 Kettlebell sumo deadlift high pulls

250 Single unders
8 Kettlebell push press L-arm
8 Kettlebell push press R-arm
15 Kettlebell sumo deadlift high pulls

Rest 1:30

Wednesday Dec 05, 2018

16 minute EMOM:
:30 Box straddle
:40 Hang
Turkish get up L/R arm
Single leg deadlift L/R leg

Five minutes to review WOD/ practice KB snatches and find dip variation.
Five rounds for time:
10 Kettlebell snatches L-arm
10 Strict ring dips
10 Kettlebell snatches R-arm
40 Double unders

Monday Dec 03, 2018

(20 minutes)
Back squat 5-5-5-5

After each round:
10 Push ups
10 Scapular pull ups
3-5 Pull ups

Run 200m every other round.
15 minute AMRAP:

100m Farmers carry
40FT Seal walk
40FT Walking lunge
5-10 Strict pull ups

Count the mats for the seal walk/ lunge and the reps for pull ups.

Farmers carries are the price of admission each round ;-)

Saturday Dec 01, 2018

9:00AM WOD Drills:
(12 minutes)
2 Clean shrugs
2 Halting power cleans
2 Front squats

10:00AM WOD Drills:
(8 minutes)
Find a partner

Two rounds:
10 Medicine ball tosses
10 KB push presses
10 KB swings
Every 1:30 x10 rounds:
2 Power cleans
2 Front squats

Extra credit:
Three rounds of:
10 Weighted back extensions
5 Partner leg curls
In teams of two complete a
28 minute AMRAP of:

Row 500m \\ 200 Double unders OR 400 Single unders
40 Medicine ball partner tosses
40 Air squats
40 KB push press
40 KB swings

Thursday Nov 29, 2018

5 rounds through:
2:00 Row, run, jump rope
1:00 Overhead/ farmer carry
1:00 Plank/ FLR
1:00 Racked carry
1:00 Squat hold

Extra credit:
Accumulate 5:00 between hanging and holding a handstand.