Gym WODs

Tuesday Aug 08, 2017

(18 minutes)
Atlas stone shoulders
6-6-6-6-6-6

Between sets:
6 Over unders
5 Strict pull ups
10 Kip swings
Six rounds AMRAP of:
:20 seconds burpees
:20 seconds rest
:20 seconds of toes to bar
:20 seconds of rest

Saturday Aug 05, 2017

(8 minutes/3 rounds)
5 Romanian deadlifts
5 Hang muscle cleans
5 Strict presses
Row 8 calories
In teams of 3, AMRAP in 24 minutes:
1 Romanian deadlift
1 Hang muscle clean
1 Strict press

After each teammate completes a round, add 1 rep for each movement.

Every 6:00, one teammate must row 30/26 calories while another teammate supports the barbell in the overhead position.

Friday Aug 04, 2017

(15 minutes)
Handstand push ups 10-10-10-10

Between sets:
5 Medicine ball cleans
8 Scapular pull ups
Row 200m
12 minute AMRAP of:
1 Weighted pull up
5 Medicine ball cleans
2 Weighted pull ups
10 Medicine ball cleans
3 Weighted pull ups
15 Medicine ball cleans
…

Continue adding 1 more weighted pull up and 5 more medicine ball cleans each round.

Men use 20 lb. ball and women use 12 lb. ball for BOTH movements.

Thursday Aug 03, 2017

WOD Drills
(12 minutes/ 8 rounds)
1 Power snatch
1 Hang power snatch
2 Overhead squats
12 Lateral bar hops

Workout of the Day
Every 1:30 x10 rounds
1 Power snatch
1 Hang power snatch
1 Overhead squat
15 Double unders

Auxiliary strength
Three rounds through:
7 Sots press (snatch)
7 Cuban rotations
7 Back extensions

Wednesday Aug 02, 2017

Four rounds for max distance.
Row 4:00

Recover 8:00 between rows.

Recovery station A:
15 Strict presses @ 75/45
2:00 pigeon pose, L leg
15 Strict presses
2:00 pigeon pose, R leg

Recovery station B:
15 Ring dips
2:00 wall stretch, L leg
15 Ring dips
2:00 wall stretch, R leg

Recovery station C:
15 Handstand push ups
10 Jefferson curls
15 Handstand push ups
10 Jefferson curls

Complete one “recovery” station during each 8:00 rest periods.

Tuesday Aug 01, 2017

(18 minutes)
Atlas stone walking lunge
12-12-12-12

Between sets:
6 Step over & unders
6 Sumo deadlift high pulls
2 Pistols each leg
:10 second pistol hold
15 Double unders
AMRAP of 2:30 with 1:30 of rest, x4 rounds
4 Pistols
8 Sumo deadlift high pulls, 24/16kg
25 Double unders

Saturday Jul 29, 2017

(6 minutes/ 2 rounds)
200m Run
5 Pull ups
7 Push ups
10 Air squats
“Barbara”
Five rounds, each for time:
20 Pull ups
30 Push ups
40 Sit ups
50 Air squats

Rest 3:00 between rounds.

Mark your time for each round in the notes.