Gym WODs

Tuesday Apr 24, 2018

(2 rounds/ 15 minutes)

Row/ run 500m
30 Cocky walks

10 Dead bugs
10 Hollow rocks
10 Hand release knuckle push ups
20 Walking lunges

Rest 1:00
Start each round on 5:00 intervals:

Run 500m

Row 500/425m

Run 500m

Row 500/425m

Run 500m

Row 500/425m

Your score is the total number of seconds remaining in the 5:00 each round.

Monday Apr 23, 2018

(10 minutes)
Build to a challenging 3RM thruster.

Then,

(8 minutes/ 3 rounds)
8 Thrusters
8 Kip swings
5 Pull ups
Sprint down to Ash
Walk back

"Fran"
21-15-9 reps of:
Thrusters (95/65)
Pull ups

OR

"Franzilla"
21 Thrusters (95/65)
21 Pull ups
15 Thrusters (115/85)
15 CTB Pull ups
9 Thrusters (135/95)
9 Bar muscle ups

Sunday Apr 22, 2018

Complete 3 rounds through circuit:
5 Back squat
5 Press
Pull ups x5
Dips x5

Then,

1 round through:
10 Deadlifts

Add 2.5 - 10 LBS to each of your lifts from last session.

Saturday Apr 21, 2018

(10 minutes/ 3 rounds)
7 DB squat cleans
5 Inch worms
10 Dead bugs
Row 10 cal fast
Rest 1:00
In teams of 3, complete 4 rounds for time:

Row 20/17 cal
15 Dumbbell squat cleans
30 Push ups

Men use two 45 LBS dumbbells
Women use two 25 LBS dumbbells

Thursday Apr 19, 2018

(12 minutes)
:30 hold
10 Scoops
-20 lateral bar hops
10 Shrugs
10 Muscle
-20 lateral bar hops
10 Snatch push press
:30 power position hold
-20 lateral bar hops
10 hang power snatch

Then,

Build up to Hang power snatch weight.
Three rounds:
5 Back squat
5 Bench press
5 Chin up

Five rounds:
3 Power cleans
15 Push ups

Add 2.5-10 LBS to your last training session.

*if you were here for Wednesday's WOD, skip the bench press and chin ups for today.
10 minute EMOM:
3 Hang power snatch

Add 2.5 - 5 LBS to last week.

AUX WOD:
20-15-10 reps for time:

Plank breaths
Single leg step downs, L-leg
Single leg step downs, R-leg

Monday Apr 16, 2018

(14 minutes/ 4 rounds)
10 Ring dips
10 scapular pull ups
20 jumping claps/ cocky walks
Run 200m
Rest 1:00
1-2-3-4-5 reps of:
Legless rope climb

Alternating with,

10-20-30-40-50 reps of:
Double unders
Sit ups

13 minute time cap.

Sunday Apr 15, 2018

Complete 3 rounds through the circuit:
5 Back squat @ 70% of 1RM
5 Press @ 70% of 1RM
90/90 rotations
Cuban rotations
Pull ups x5
Dips x5

Then,

1 round through:
10 Deadlifts @ 65% of 1RM