Gym WODs

Monday Jun 11, 2018

Skill work
WOD

(14 minutes/ 4 rounds)
Sled push 40 FT
Sled pull 40 FT
8 Sumo deadlift high pulls
5 Pull ups
Rest 1:00

21-15-9 reps for time:
Sumo deadlift high pull
Ring dips

Use 40% of power clean metric.

POST WOD:
2:30 Pigeon pose L-leg
2:30 Pigeon pose R-leg
15 Jefferson curls

Five rounds:
5 Front squats
5 Handstand push ups
5 Rope pull ups

Rest as needed between sets.

Build to a 5RM Front squat.

Then,

4:00 AMRAP:
Plank

Score is total seconds logged in 4:00.

Everyone uses the forearm variation

(10 minutes)
40FT DB OH carry L-arm
40FT DB OH carry R-arm
40FT Seal walk
Row 250m

In teams of 2-3, complete 3 rounds:

Run 600m
200FT Overhead walking lunge
Row 600m
60 Push ups

30 minute time cap.

*One partner works at a time.

Friday Jun 08, 2018

Skill work
WOD

(10 minutes)
800m Run
Max set of push ups

Bumper block breathing with remaining time.

25 minute AMRAP of:
100m Farmers carry
15 Sit ups
15 Wall balls
Rest 1:30

Go heavy on the Farmers carry.

Use 20/14 LBS medicine balls.

Thursday Jun 07, 2018

Skill work
WOD

(10 minutes)
5 Power cleans
5 Front squats
10 Wrist push ups
5 Press
5 Push press
10 Wrist push ups
5 Split jerks

Then,

Build to working weight.

10 minute EMOM:
1 Power clean
2 Split jerk

*Add 2.5 - 5 LBS to last week.

AUX WOD:
5 rounds over 10 minutes:
3/3 Rotational medicine ball toss
:45 Plank
10 Back extensions

Wednesday Jun 06, 2018

Skill work
WOD

(12 minutes)
On each arm:
5 Single arm KB swings
5 KB snatches
2 TGU

Then,
10 dot drills
Run 200m

Three rounds for time:
50 Kettlebell snatches
Run 500m

Men use 20 KG kettlebell
Women use 12 KG kettlebell

Tuesday Jun 05, 2018

Skill work
WOD

(10 minutes)
5 Wall slides
5 Squatting thoracic rotations
50 Double unders
5 Thrusters

Complete over 20 minutes for total load:

10-9-8-7-6-5-4-3-2-1 reps of:
Thrusters

Your score is the load of all 10 rounds added up.

Monday Jun 04, 2018

Skill work
WOD

(12 minutes/ 3 rounds)

10 Heavy Russian KB swings
3 Clean scoops
3 Clean shrugs
3 Power cleans
10 Kip swings
Row 100m FAST

2:00 on, 2:00 off x6 rounds:

Odd rounds:
3 Bar muscle ups
5 Power cleans

Even rounds:
5 Burpee over bar
3 Power cleans

Use 58% of power clean metric.

Sunday Jun 03, 2018

Take 20 minutes to build to a 1RM back squat.

Then,

Take 15 minutes to build to a 1RM strict press.

Saturday Jun 02, 2018

Skill work
WOD

(10 minutes/ 2 rounds)
:30 Handstand hold
5 HSPU
10 Kip swings
10 Overhead squats
Run 200m
Rest 1:00

In teams of 2-3,
complete a 20 minute AMRAP of:

50 Handstand push ups
50 Toes to bar
50 Overhead squats

Start the WOD with 20 burpees as a team,

Then complete 20 more every 5:00 thereafter.