Gym WODs

Monday May 08, 2017

(10 minutes/ 4 rounds)
24ft overhead walking lunge
8 kip swings
5 pull ups
Run 200m
Three rounds for time:
Run 800m
100ft Overhead walking lunge, 45/25
20 Pull ups

Saturday May 06, 2017

Take 6 minutes to find a team of 3.
(2 rounds through)
5 KB push presses
5 KB squats
5 KB swings
Run 200m
In teams of 3 complete a 24 minute AMRAP of:
1 Kettlebell push press, each arm
1 Kettlebell squat
1 Kettlebell swing, American

Add one rep to each movement every round.

Begin the workout with a 400m run as a team.

Every 6:00 the clock will beep and your entire team must stop and run 400m.

Thursday May 04, 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

Wednesday May 03, 2017

(12 minutes/4 rounds)
:15 pistol hold each leg
8 wall balls
8 back squats
8 kip swings
Row 200m
For time:
30 pistols
12 toes to bar
Row 500/ 425m
30 wall balls @ 20/14 lbs.
12 toes to bar
Row 500/ 425m
30 back squats @ 35% of band metric
12 toes to bar
Row 500/ 425m

Saturday Apr 29, 2017

(6 minutes)
Find your teammates.
8 air squats
5 dumbbell clean & jerks
200m run
In teams of 3, complete 30 minute AMRAP:
Station A:
15 air squats
10 dumbbell clean & jerks

Station B:
200ft farmers carry

Every 3 cycles through, run 500m as a team.