Gym WODs

Saturday May 05, 2018

(10 minutes/ 3 rounds)
Run 200m
10 Kip swings
3-5 Muscle up/ pull ups
10 Squatting thoracic rotations
Rest 1:00
In teams of three,
complete a 20 minute AMRAP of:

5 Ring muscle ups
20 Air squats

OR,

10 CTB pull ups
20 Air squats

OR,

15 Jumping CTB pull ups
20 Air squats

*100 sit ups as a team after all 3 athletes complete their work.

Thursday May 03, 2018

(12 minutes)
One round through:
7 Press - front
7 Press - back
10 Hollow rocks
7 Push press - front
7 Push press - back
10 Hollow rocks
7 Push jerks

Then,

Build to working weight.
10 minute EMOM:
2 Push press
2 Push jerks

AUX WOD:
20-15-10 reps:
Plank breathing
Step downs L-leg
Step downs R-leg

Wednesday May 02, 2018

(12 minutes/ 3 rounds)
250m Row
:30 Handstand hold/ walk practice
15 Double Unders
6 Spiderman rotations
Rest 1:00
20 minute AMRAP:

50 Wall balls
100 Double unders
50 FT Handstand walk
100 Double unders
50 Cal row
100 Double unders
50 FT Handstand walk
100 Double unders

Use a 20/ 14 LBS wall ball.

Tuesday May 01, 2018

Two rounds:
8 Deadlifts
8 Press
8 Front squats
8 Push press
8 Good mornings
8 Back squats
Rest 1:00
"Strength day B"

Three rounds:
5 Back squats
5 Bench press
5 Pull ups

Then,

Five rounds:
3 Power cleans

The entire WOD is not for time (NFT).

Monday Apr 30, 2018

(14 minutes/ 3 rounds)
:30 Handstand hold
10 Pull ups
100m Farmer/ OH carry
100m Farmer carry
200m Sprint
Rest 1:00
Three rounds for time:
15 Dumbbell push press
15 Toes to bar
Run 500m

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