Gym WODs

Thursday Jun 01, 2017

WOD Drills
(10 minutes/ 5 rounds)
3 Halting split jerks
8 kip swings
3 Pull ups
8 hollow rocks

Workout of the Day
Every :90 x10 rounds:
3 Halting split jerks
3 Chest to bar pull ups

Auxiliary strength
Three rounds of:
:45 supinated hang w/BIG breaths
8 back extensions

Wednesday May 31, 2017

(10 minutes/3 rounds)
5 Bench press, narrow
5 Strict pull ups
10 Back extensions
Row 200m
20 minute AMRAP:
Row 350/300m
10 Hollow rocks
10 Bench press, narrow
Rest 1:30

Tuesday May 30, 2017

(12 minutes/ 5 rounds)
2 Hang power cleans
2 Push press
2 Front squats
:30 hanging
50 high knee single unders
For max load:
Push press 3-3-3
Hang power clean 3-3-3
Front Squat 3-3-3

Monday May 29, 2017

(3 rounds/ 6 minutes)
6 dot drills
7 kip swings
5 pull ups
5 push ups
5 air squats
"Murph"
For time:
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run

*partition the bodyweight reps as needed. These DO NOT need to be completed one movement at a time.

Scaled Murph
800m run
50 pull ups
100 push ups
150 air squats
800m run

*partition the bodyweight reps as needed. These DO NOT need to be completed one movement at a time.

Saturday May 27, 2017

(6 minutes/ 1-2 rounds)
Run/row 200m
10 medicine ball sit ups
10 kettlebell swings
5 pull ups
10 push ups
10 air squats
With a partner, three rounds through:

2:00 AMRAP of:
300/250m row
Then, max Medicine ball sit ups

2:00 AMRAP of:
300m run
Then, max Russian Kettlebell swings

2:00 AMRAP of:
50 double unders or 100 single unders
Then, max cycles of
5 pull ups
10 push ups
15 air squats

Friday May 26, 2017

(12 minutes/ 4 rounds)
2 DB Turkish get ups
6 Overhead walking lunges
8 Wall balls
15 Double unders
Rope pin practice
For time:
100ft Overhead walking lunge, 45/25
75 Double unders
35 Wall balls, 20/14
7 Rope climbs
35 Wall balls, 20/14
75 Double unders
100ft Overhead walking lunge, 45/25

Thursday May 25, 2017

WOD Drills
(10 minutes/5 rounds)
2 block power snatches
3-position hold with empty bar
100 single unders

Workout of the Day
Every :90 x10 rounds:
2 Block power snatches
4 Burpees

Auxiliary strength
Three rounds through:
8 Back extensions
1:00 plank

Last completed on May 4th, 2017