Gym WODs

Saturday Jul 07, 2018

(10 minutes/ 2 rounds)
5 Downward dog to upward dog transitions
10 Kip swings
5 Squatting thoracic rotations
Run 200m
Rest 1:00
In teams of 1-2, complete
"Cindy"
20 minute AMRAP:

5 Pull ups
10 Push ups
15 Air squats

If you are participating in the in-house competition on July 14th, complete this workout as an individual.

Friday Jul 06, 2018

(12 minute/ 3 rounds)
3 Turkish get ups, each arm
10 KB good mornings
:30 Glute bridge
Row 200m
Rest 1:00
50-40-30-20-10 reps for time:

Russian kettlebell swings
Sit ups

Use 24/ 16 KG kettlebells.

*Kettlebell swings must be unbroken to be RX.

Thursday Jul 05, 2018

(12 minutes)
5 Snatch scoops
5 Snatch shrugs
10 Wrist push ups
5 Power snatches
5 Snatch push press
5 Overhead squats
10 Wrist push ups
5 Snatch balances
5 Squat snatches

Then,

Build up to working weight.
15 minute EMOM:

Minutes 1-3,
1 Power snatch
3 Snatch push press

Minutes 4-8,
1 Power snatch
2 Snatch balance
(2 Overhead squats)

Minutes 9-15,
2 Squat snatches
(2 Power snatches)

Wednesday Jul 04, 2018

(12 minutes/ 2 rounds)
Run 400m
10 Wall balls
10 Push ups
:30 Handstand hold
Rest 1:00
"Seventeen seventy six"
In teams of 2-3 complete the following:

90 Burpees, total
800m row, total
450 single unders
120 step ups (24in)
120 ring rows
120 wall balls
76 mats, handstand walk, total

:1776 second time cap (29:36)

Tuesday Jul 03, 2018

(12 minutes)
10 Dead bugs
7 Burpees
3 Deadlifts
3 Clean & jerks
3 Back squats
Rest 1:00
Over 20 minutes
Complete 5 sets for total load:

10 Deadlifts
5 Clean & Jerks
10 Back squats

*Sets must be completed unbroken to count.

Monday Jul 02, 2018

(15 minutes)
5 Push press (build to a tough 5RM)
5 Scapular pull ups
5 Kip swings
25 Power jumps
Rest 1:00
13 minute AMRAP
performing 5-10-15-20... reps of:

Toes to bar
Chin ups

*35 Double unders between EVERY transition.

Saturday Jun 30, 2018

(12 minutes/3 round)
10 Thrusters
10 KB swings
10 Kip swings
5 Pull ups
Run 100m fast
Jog/ walk back
"Team Frelen"

In teams of 2-3 complete 2 rounds of:

Fran
21-15-9 reps of:
Thrusters
Pull ups

Helen
3 rounds of:
400m run
21 KB swings
12 pull ups

*See the whiteboard for details on how to partition the work with teammates.

Friday Jun 29, 2018

(15 minutes/ 4 rounds)
Run 200m
10 Pull ups
:20 Pistol hold, L/R
:20 Handstand hold
Rest 1:00
12 minute AMRAP of:
20 Box jumps
40 Pistols, alternating
:60 L-sit

*Start with 2 legless rope climbs and complete 2 more between each movement.

Use 30/24 inch boxes

Thursday Jun 28, 2018

(12 minutes)
5 Snatch scoops
5 Snatch shrugs
10 Wrist push ups
5 Power snatches
5 Snatch push press
5 Overhead squats
10 Wrist push ups
5 Snatch balances
5 Squat snatches

Then,

Build up to working weight.
15 minute EMOM:

Minutes 1-3,
1 Power snatch
2 Snatch push press

Minutes 4-8,
1 Power snatch
2 Snatch balance
(2 Overhead squats)

Minutes 9-15,
2 Squat snatches
(2 Power snatches)

AUX WOD:
Four rounds:
10 Romanian deadlifts

Then,

4:00 AMRAP:
Hang from pull up bar

Score is total seconds accrued.