Gym WODs

Sunday Feb 04, 2018

(12 minutes/4 rounds)
DB Power Clean x 5
Walking Lunges x 8 steps
Banded rack stretch x :30 each
Kip Swing x 8
V-Ups x 8
Push Ups x 8
Comp WOD:
Open WOD 17.2

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men use 45 LBS dumbbells
Women use 35 LBS dumbbells

Friday Feb 02, 2018

(15 minutes / 4 rounds)
OH Squat x 5
Squatting Thoracic Rotations x 5 each way
Box Jumps x 5
Band Dislocates / Pull Aparts x 10
Sots Press x 10
Seal Walk x 10 mats
*Run x 200m every other round*
Workout of the Day:
For time:
200m Farmers carry

Then, four rounds:
9 Box jumps @ 30/24 inches
12 Overhead squats @ 95/65 LBS
15 Ring rows

Then,

200m Farmers carry

Men use two 24KG kettlebells on farmers carry.
Women use two 16KG kettlebells.

Thursday Feb 01, 2018

WOD Drills:
5 minute EMOM (empty bar):
3-position power clean
3 CTB pull ups

Rest 1:30 - add weight

5 minute EMOM (light weight):
1 clean shrug
2 power cleans
3 CTB pull ups

Rest 1:30 - add weight

Workout of the Day:
10 minute EMOM:
2 Power cleans
3 Burpees

Wednesday Jan 31, 2018

(12 minutes / 3 rounds)
DB Push Press x 8
Wall Slides + Rotations x 10
Kip Swing x 10
Scap Pull Up x 5
Pull Ups x 8
Lat Stretch on post x :30
Run 200m
Workout of the Day:
20 minute AMRAP of:
30 Dumbbell push press
30 Pull ups
Run 800m

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

*Push press & pull ups can be partitioned.

Intermediate WOD:
20 minute AMRAP of:
20 Dumbbell push press
20 Jumping pull ups
Run 500m

Men use two 35 LBS dumbbells
Women use two 20 LBS dumbbells

Tuesday Jan 30, 2018

(15 minutes/ 4 rounds)
Back Squat x 5
Squatting Thoracic Rotations x 5 each
Bent over rows x 10
Dot Drills x 5
Squatting int/ext rotations x 10
Double Unders x 25
Workout of the Day:
1:00 of work, 2:00 of rest x5 rounds:
5 Back squats
Max double unders

Mark the weight you used as well as the total number of double unders

Last completed 11/7

Try to add 5-10 LBS to last time

Monday Jan 29, 2018

(16 minutes / 4 rounds)
Hang Squat Clean x 5
Wall Slides + Rotations x 10
Burpee Bar MU x 2 OR Burpee CTB x 2
Seal Walk x 10 mats
Squatting Knee Pushes x 10
*Run 200m every other round*
Workout of the Day:
12-9-6 reps for time:
Hang squat clean @ 70% of metric
Burpee bar muscle up

Intermediate Option
12-9-6 reps for time of:
Hang squat cleans
Burpee chest-to-bar pull-ups

Men: 125 lb.
Women: 85 lb.

Beginner Option
12-9-6 reps for time of:
Hang squat cleans
Burpees

Men: 65 lb.
Women: 45 lb.

Saturday Jan 27, 2018

(10 minutes/2 rounds)
Wall Slides + Rotations x 10
Strict Press x 5
Push Press x 5
Thruster x 5
Squat to kneeling sequence x 5
Row x 5 calories
In teams of 3-4,

10-9-8-7-6-5-5-5 reps for time:
Rowing for calories
Strict press
Push press
Thrusters

Friday Jan 26, 2018

(13 minutes/4 rounds)
KB Snatch x 12 total
Table Top to L-Sit x 8
Ring Rows x 8
Deadbugs x 5/side
Run x 200m
Workout of the Day:
20-15-10 reps for time:
Kettlebell snatch L-arm
Kettlebell snatch R-arm
Ring dips
Strict chin ups

Kettlebell snatch weight is 24/16kg