Gym WODs

Wednesday May 23, 2018

(12 minutes)
Hang 1:00
2 DB Turkish get ups
3 Press, Push press, Thruster, each arm
Row 10 calories
(Murph -5 days)

For time:
30 DB Strict press
15 Hollow rocks
Row 30/25 calories
30 DB Push press
15 Hollow rocks
Row 30/25 calories
30 DB Thrusters
15 Hollow rocks
Row 30/25 calories

Men use 45 LBS dumbbells
Women use 25 LBS dumbbells

Strict press = 2 DB, Alternating arms
Push press = 2 DB
Thrusters = 1 DB

Tuesday May 22, 2018

(12 minutes)
Run 400m
6 Spiderman rotations
6 Plank breaths
8 Medicine ball squats
8 Chin ups
(Murph -6 days)

Three rounds for time:
25 Wall balls
800m Run

Men use 20 LBS @ 11FT
Women use 14 LBS @ 10FT

Yep, that says 11/10ft ;-)

Saturday May 19, 2018

(10 minutes)
400m Run
10 Single arm KB swings
10 KB snatches
10 Ring rows
Rest 1:00
In teams of 2-3,
Complete a 20 minute AMRAP of:
100 Single unders, each
40 Push ups
40 KB snatches

Men use 20 KG kettlebells
Women use 12 KG kettlebells

Friday May 18, 2018

(12 minutes)
5-10 Pull ups
10 Trap doors/ MBC practice
50 American kettlebell swings
Rest 1:30
15 minute AMRAP:
40FT Farmer's carry
10 Sit ups
10 Medicine ball cleans

80FT Farmer's carry
20 Sit ups
20 Medicine ball cleans

120FT Farmer's carry
30 Sit ups
30 Medicine ball cleans

...

Continue adding 40FT and 10 reps for the full 15 minutes.

Use 20/ 14 LBS for medicine ball cleans.

Post load used for Farmer's carry.

Thursday May 17, 2018

(12 minutes)
5 Clean scoops
5 Clean shrugs
7 Hollow rocks
5 Muscle cleans
5 Front squats
7 Hollow rocks
7 Power cleans

Then, build up to your working weight.
10 minute EMOM:
3 Power cleans

Add 2.5 - 10 LBS to last week.

AUX WOD:
Five rounds:
8 Back extensions
:40 Plank

Tuesday May 15, 2018

Strength day 5B

Over 32 minutes, complete
three rounds:
5 Back squat
5 Bench press
5 Chin ups

Add 2.5 - 10 LBS to each lift from last time.

Rest 5:00 then,

For total time:
300 seconds in plank