Gym WODs

Teams of 3, 25 minute AMRAP:

10 Medicine ball cleans
10 Dumbbell push press
24ft Seal walk

To start the workout, and every 5:00 thereafter, complete a 200m medicine ball run as a team.

30-20-10 reps for time:
American kettlebell swings @ 24/16kg
L-sit (seconds)
Pistols
Push ups

WOD Drills
(10 minutes)
2 Power snatches
2 Overhead squats
2 Snatch deadlifts
15 Double unders

Workout of the Day
Every 1:00 x 6rounds:
3 Power snatches

Every 1:00 x6 rounds:
1 Power snatch
3 Overhead squats

Every 1:00 x6 rounds:
5 Snatch deadlifts

Auxiliary drills
Three rounds through:
7 Sots presses (snatch)
7 Bent over rows
48ft Box sled push

20 minute AMRAP:
2 Strict presses @ 65% of metric
2 Box jump overs @ 24/20 inches
Row 10/8 calories
Rest 1:00

Add 2 presses and 2 box jump overs each round.

2:00 of work, 2:00 of rest, x5 rounds AMRAP:
5 V-ups
10 Dumbbell snatches
50 Single unders

5 minute AMRAP:
5 Strict pull ups
10 Deadlifts @ 30% of metric
15 Push ups

Rest 2:30

5 minute AMRAP:
5 Strict pull ups
10 Deadlifts
15 Push ups

Event 8: "'Belles & 'Balls"

For time:

Round 1:
90 Medicine ball squats, total
Jump rope
30 Medicine ball sit ups, total
Team run 300m, each carrying one kettlebell

Round 2:
60 Medicine ball squats, total
Jump rope
60 Medicine ball sit ups, total
Individual farmer's carry 200m, carrying two kettlebells

Round 3:
30 Medicine ball squats, total
Jump rope
90 Medicine ball sit ups, total
Individual overhead walking lunge 100m, holding one kettlebell

30 minute time cap.







Band variations:

Blue band:
16/8kg kettlebell, Air squats/ Sit ups, 125 single unders (each round)

Green band:
20/12kg kettlebell, 14/12 lbs medicine ball, 125 single unders (each round)

Red band:
24/16kg kettlebell, 20/12 lbs. medicine ball, 75 double unders (each round)

Black band:
28/20kg kettlebell, 20/14 lbs. medicine ball, 75 double unders (each round)

Event 6: "Running through sand"

For time:
(Partner A)
15 Squat cleans

(Partner B)
Run 400m
10 Squat cleans

(Partner A)
Run 400m
10 Squat cleans

(Partner B)
15 Squat cleans

WOD A
(Recovery WOD for Summer Slam competitors)
Row 5:00 @ 70% of 2k row pace

2:00 pigeon pose each leg

Row 5:00 @ 70%

2:00 wall stretch each leg

Row 5:00 @ 75%

2:00 deep lunge hold each leg

OR

WOD B
For time:
10 Squat cleans @ 65% of metric
Run 400m
10 Squat cleans
Run 400m
10 Squat cleans

WOD Drills
(10 minutes)
2 Hang power snatches
2 Overhead squats
2 Snatch balances
20 Double unders

Workout of the Day
Every 1:00 x 5 rounds:
5 Hang power snatches

Every 1:00 x 5 rounds:
1 Hang power snatch
5 Overhead squats

Every 1:00 x 5 rounds:
1 Hang power snatch
5 Snatch balances

Every 1:00 x 5 rounds:
7 Snatch deadlifts

Auxiliary strength
7 Bent over rows
7 Sots press (snatch)
7 Cuban rotations