Gym WODs

Monday Aug 13, 2018

(18 minutes)
Push press 6-6-6-6-6

After rounds 1,3,5 complete:
10 Scapular push ups
10 Scapular pull ups
:30/:30 side plank
2:30 at station A, 2:30 at station B x3 rounds:

Station A:
5-10 Pull ups
40 FT bear crawl
120 FT racked carry

Station B:
10-15 Push ups
40 FT walking lunges
120 FT farmers carry

Racked and Farmers carries are with one KB.

As soon as you break your pull up or push ups set, move to the next movement.

Your score is the total number of pull ups and push ups completed during WOD.

Sunday Aug 12, 2018

(Over 30 minutes)
Two sets:
15 Box squats @ 45/35 LBS

Nine sets:
2 Box squats @ LIGHT WEIGHT

BE EXPLOSIVE

*every three rounds, complete:
8 Dumbbell rows
:30/:30 side plank

AUX WOD A:
Row :30, rest :30 x4 rounds.
Max calories

AUX WOD B:
10 Cuban rotations, L/R
2:00 Pigeon pose L leg
10 Cuban rotations, L/R
2:00 Pigeon pose R leg
10 Cuban rotations, L/R

Saturday Aug 11, 2018

(10 minutes)
Run 200m
10 Lunges
20 Plank shoulders touches
OH carry around room L/R
In teams of 2-3
30 minute AMRAP of:
Run 400/200m
Lunge 40FT
Seal walk 40FT

Partner A completes the run, lunge, seal walk. Then partner B. Repeat for 30 minutes.

In teams of 3, change the run to 200m and rotate in the same fashion.

Thursday Aug 09, 2018

(10 minutes)
5 Snatch DL
5 Hang snatch shrugs
5 Hang power snatch
5 Snatch push press
5 Overhead squats
5 Good mornings

Then build up to working weight
Every 1:15 x 15 rounds:

Rounds 1-3:
3 Snatch DL
3 Hang snatch shrugs
1 Hang power snatch

Rounds 4-12:
3 Hang power snatch

Rounds 13-15:
2 Hang power snatch
2 Overhead squat, :04 lower

Aux WOD A:
Row 2000m for time

Aux WOD B:
For 10 minutes:
10 Back extensions
1:00 plank

Tuesday Aug 07, 2018

(15 minutes)
Row 200m fast
8 Thrusters
8 Kip swings
5 Pull ups
Squat sequence x2 L/R
Rest 1:30

*Practice getting your heart rate high and using your breathing during the thrusters to pace yourself
"Jackie"
For time:

Row 1000m
50 Thrusters
30 Pull-ups

Men use 45 LBS
Women use 35 LBS

Jackie

Sunday Aug 05, 2018

Four rounds:
6 Back squats
5-10 Ring pull ups
:30 Side plank

AUX WOD A:
(10 minutes or 5 rounds)
8 Back extensions
:40 Plank

AUX WOD B:
:30 Row, :30 rest, x4

* go all out and record your findings

Saturday Aug 04, 2018

(8 minutes/ 2 rounds)
40ft broad jumps
10 Front squats
10 push ups
Row 200m
Rest 1:00
In teams of 2-3
30 minute AMRAP of:

50-40-30-20-10 reps of:
Front squats
Push ups
Box Jump overs
Ring rows

Start the WOD with a 500m row as a team.

Complete another 500m row every 6:00.