Gym WODs

Thursday Apr 27, 2017

(10 minutes/5 rounds)
2 block power cleans
3-position hold with empty bar
100 single unders
Every :90 x10 rounds:
2 Block power cleans
4 Burpees

Auxiliary strength:
Three rounds through:
8 V-ups
8 Bent over rows

Tuesday Apr 25, 2017

(10 minutes/ 4 rounds)
2 turkish get ups
5 strict pull ups
15 second handstand hold
Row 8 calories
For time/ reps:
30 handstand push ups
Row 30/24 calories
40 dumbbell strict presses, 45/25
Row 40/32 calories
50 push ups
Row 50/40 calories
:60 second L-sit

18 minute time cap.

Monday Apr 24, 2017

(13 minutes/ 5 rounds)
Power snatch, x2
Overhead squat, x2
Kip swings, x7
Muscle up, x2
Row 200m
"Amanda"
9-7-5 reps for time:
Muscle up
Squat snatch @ 135/95 lbs.

Blue band:
9-7-5 reps for time:
Ring rows
Push ups
Hang power snatch @ 75/45

Green band:
9-7-5 reps for time:
Ring dips
Chin ups
Power snatch @ 95/65

Last completed December 7, 2016.

Saturday Apr 22, 2017

(6 minutes/ 2 rounds)
Row 200m
8 Thrusters
8 Hollow rocks

*determine a strategy with your partners.
In teams of 2-3, for time:
Row 5k

26 minute time cap.

Begin the workout with 50 thrusters and 50 hollow rocks as a team.

Then, every time you switch on the rower, the rowing teammate must complete 10/10 thrusters & hollow rocks before the next partner can begin rowing.

Friday Apr 21, 2017

Take 12 minutes to build to a heavy single of:
1 power clean
l barbell lunge, each leg
1 front squat
1 push press
12 minute AMRAP of:
1 power clean @ 48% of band metric
l barbell lunge, each leg
1 front squat
1 push press

Each round add 1 rep to each movement.

Rounds must be completed UNBROKEN to count.

Thursday Apr 20, 2017

(10 minutes/ 6 rounds)
2 split jerks
8 kip swings
10 double unders
16 minute EMOM, alternating between:
A) 3 Split jerks + 15 double unders
B) 3-5 L-pull ups

Auxiliary work:
Three rounds of:
8 back extensions w/bumper
:30 hollow hold w/bumper

Wednesday Apr 19, 2017

(10 minutes/ 4 rounds)
5 dumbbell snatches
5 dumbbell push presses
5 cuban rotations
3 tea cups
Row 10 calories
21-18-15-12-9 reps for time:
Burpees
Box step ups, 24 in.
Dumbbell snatch, 45/25
Dumbbell push press, 45/25
Row, calories

20 minute time cap.

How many of the 375 reps can you complete before 20 minutes?