Gym WODs

Tuesday Oct 10, 2017

Skill work
WOD

(12 minutes/ 4 rounds)
5 Deadlifts
20 Plank shoulder touches
20 Lateral bar hops

*Every other round run 300m.

Starting every 6:00:

Run 800m
10 Deadlifts @ 50% of metric

Run 500m
15 Deadlifts

Run 300m
20 Deadlifts

Monday Oct 09, 2017

Skill work
WOD

(12 minutes/ 4 rounds)
5 Push press, build weight
8 Scapular pull ups
24ft duck walk
Run 200m

Four rounds for time:
25 Air squats
15 Push press @ 50% of metric
3 Legless rope climbs

(8 minutes/ 2 rounds)
10 Dumbbell step ups
20 Plank shoulder touches
6 Dot drills
Run 200m

In teams of two, complete three rounds:
5:00 AMRAP of:
Dumbbell box step ups
Alternating with plank hold

5:00 to complete:
500m Run
*Rest the remaining time

Friday Oct 06, 2017

Skill work
WOD

(12 minutes)
5 Scapular pull ups
10 Kip swings
2 Muscle ups/ 5 Pull ups
8 Barbell lunges
Row 10 calories

15 minute AMRAP:
10 Muscle ups
20 Barbell lunges @ 42% of metric
:30 L-sit
40 Calorie row
50 Double unders

Last completed March 31, 2017

WOD Drills
(10 minutes)
2 Power cleans
2 Hang power cleans
10 Push ups
5 Pull ups

Workout of the Day
10 minute EMOM:
1 Power clean
1 Hang power clean
3 Burpees

Auxiliary strength
Three rounds through:
10 Back extensions (10# plate)
10 GHD sit ups
10 Bent over rows

Wednesday Oct 04, 2017

Skill work
WOD

(12 minutes/ 4 rounds)
4 Turkish get ups total
8 Kettlebell cleans
8 Kettlebell push presses
15 Double unders

40 Kettlebell clean & push presses @ 24/16kg
300 Single unders
30 Kettlebell clean & push presses
200 Single unders
20 Kettlebell clean & push presses
100 Single unders
10 Kettlebell clean & push presses

Tuesday Oct 03, 2017

Skill work
WOD

(10 minutes/ 4 rounds)
5 PVC Dislocates
5 PVC Sots presses
5 Overhead squats (barbell)
Row 200m

Take 15 minutes to complete:

Overhead squat 5-5-5-5-5+

Rest 4:00, then:

500m Row

Monday Oct 02, 2017

Skill work
WOD

(12 minutes/ 4 rounds)
Run 300m
:20 Handstand hold
6 Dot drills
10 Hollow rocks

Every 6:00 start:

Run 800m
40ft Handstand walk

Run 500m
80ft Handstand walk

Run 300m
120ft Handstand walk

Your score is the total time to complete.

Saturday Sep 30, 2017

Skill work
WOD

(8 minutes/ 2 rounds)
25 Double unders
8 Dumbbell thrusters
8 Dumbbell overhead walking lunges
200m run

Teams of 3, AMRAP 25 minutes:
100 Single unders OR 35 double unders
10 Dumbbell push presses each arm
10 Overhead dumbbell walking lunges, each leg
100m Farmers relay
200m Run relay

Friday Sep 29, 2017

Skill work
WOD

(12 minutes/ 4 rounds)
8 Thrusters - adding weight
8 Scapular pull ups
8 Kip swings
5 Pull ups
Row 250m

"Jackie"
1000m Row
50 Thrusters @ 45/35
30 Pull ups*

*Team Series must complete chest-to-bar.