Gym WODs

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

Saturday May 12, 2018

(10 minutes)
2 Pressing turkish get ups
10 KB squats
10 KB push presses
Row 10 Calories
Rest 1:00
In teams of 2-3,
complete a 20 minute AMRAP:

10-20-30-40-50-60... reps of:
Kettlebell squats
Kettlebell push press
Row, calories

Kettlebell movements are performed with one KB.

Men use 24KG
Women use 16KG

Thursday May 10, 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 - 5 LBS to last time.

AUX WOD:
100 Single arm suitcase deadlifts

25 Push ups for each break

Men use 28 KG
Women use 20 KG

Repeat AUX WOD from 4/5

Wednesday May 09, 2018

(12 minutes)
Run 400m
2 DB Turkish get ups
8 DB overhead squats
8 DB snatches
10 DB walking lunges
10 Scapular pull ups
For time, using a single dumbbell:

10 weighted pull-ups
40 overhead lunges
10 weighted pull-ups
30 snatches, alternating arms
10 weighted pull-ups
20 overhead squats, 10 each arm
10 weighted pull-ups
10 Turkish get-ups
10 weighted pull-ups

Men: 50-lb. dumbbell
Women: 35-lb. dumbbell

CrossFit.com WOD from April 26, 2018