Gym WODs

Tuesday Jul 24, 2018

(15 minutes)
5 Thrusters up to a heavy 5RM
100 Single unders
10 Kip swings
5 Pull ups
5 Dumbbell thrusters each arm
Rest 1:00
4 rounds for time:
12 Dumbbell thrusters
10 Pull ups

Use 50 LBS/ 35 LBS dumbbell

With time remaining in 10 minutes at a RECOVERY PACE cycle between:
10 air squats
7 ring rows

Sunday Jul 22, 2018

845AM WOD Instructions:
(30 minutes)
Take the first 10-12 minutes building up to squat weight.

Start your 4 rounds as soon as you find your weight.

845AM WOD:
4 Rounds:
10 Back squats
5-8 Ring pull ups
:30 Side plank each side

Thursday Jul 19, 2018

(10 minutes)
One round with empty bar:
5 Hang clean scoops
5 Hang clean shrugs
5 Hang power cleans
5 Front squats
5 Push press
5 Good mornings
5 Back squats

Then, build up to working weight.
15 minute EMOM:

Minutes 1-4:
3 Hang clean scoops
3 Hang clean shrugs
1 Hang power clean

Minutes 5-11:
3 Hang power cleans

Minutes 12-15
2 Hang power cleans
2 Front squats, :05 lower

AUX WOD:
Three rounds:
8 Elevated split squats
1:00 plank

Wednesday Jul 18, 2018

(10 minutes/ 2 rounds)
3 Turkish get ups
3 Squat sequence drills
3 Rotational medicine ball tosses
Rest 1:00
4:00 of work, 2:00 of rest, x4 rounds:

10 Wall balls
15 Sit ups
1:00 Farmer's walk

Start each 4:00 round with the wall balls.

Pace so you can complete the same number of reps each round.

Tuesday Jul 17, 2018

(13 minutes/ 3 rounds)
8 KB good mornings
8 KB lunges
8 KB squats
8 Kip swings
Run 200m / 100 Single unders
Rest 1:00
15 minute AMRAP of:
12 Toes to bar
20 Kettlebell swings
Run 400m / 250 Single unders

*Alternate each round between running and jumping.

Russian swings @ 24/ 16 KG

Saturday Jul 14, 2018

Event 7 - "Dumbbellina"

90-75-60 reps for time:
Dumbbell squat
Dumbbell push press
Dumbbell snatch

To start the workout and after each round, complete:
40 FT Handstand walk
40 FT DB lunge

25 minute time cap.

Dumbbell weights:
50/ 40 LBS - black band
45/ 35 LBS - red band
35/ 25 LBS - green band
25/ 15 LBS - blue band

Lunge variations:
Overhead DB lunge - black/ red bands
Racked DB lunge - green/ blue bands

Handstand walk variations:
Handstand walk - black/ red bands
Seal walk - green band
Bear crawl - blue band