Gym WODs

Monday Nov 05, 2018

(20 minutes)
Four rounds:
5 Front squats
10 Kip swings
5 Pull ups
Run 200m \\ 150 Single unders
15 minute AMRAP of:
Run 400m \\ 250 Single Unders
5-10 Pull ups
8 Front Squats

@ 50% of strength weight

Score =
Pull up reps + Front squat reps
+ Front squat weight

Saturday Nov 03, 2018

(8 minutes/ 2 rounds)
Find a teammate.

Row 8 calories
:30 handstand hold
3-5 HSPU
8 kip swings
3-5 pull ups
In teams of 2
30 minute AMRAP
20-40-60-40-20 reps of:

Row, calories (total)
Plank (both partners)
Handstand Push Up/ Pull up (total)
Lunges (total)

Wednesday Oct 31, 2018

(15 minutes/ 3 rounds)
Run 200m
40 FT Duck walk
:20/:20 Pistol holds
3-5 Pistols
8 Kip swings
2 Bar muscle ups

*Find your 10/5 movement combination and set up equipment during drills.
7:00 AMRAP of:
Run 800m

Then,

10 Pistols
5 Bar muscle ups

Rest 3:00

Repeat.

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.