Gym WODs

Thursday Mar 23, 2017

Complete 5 rounds @ 40% of power clean.
A1. High hang power clean, x1
A2. Hang power clean, x1
A3. Power clean, x1

Complete 8 rounds, building weight.
B1. Hang power clean, x1
B2. Power clean, x1
B3. Burpee, x4 FAST

Auxiliary work:
C1. Back extension, x8
C2. Strict toes to bar, x8
Three rounds.

Wednesday Mar 22, 2017

(10 minutes/ 4 rounds)
:15 second pistol hold each leg
3 pistols each leg
:15 ring support
8 calorie row
20 minute AMRAP:
10 single leg squats, alternating
10 ring dips
20/16 calorie row
Rest 1:00

Tuesday Mar 21, 2017

(12 minutes/ 4 rounds)
2 Dumbbell Turkish get ups, each arm
10 Dumbbell thrusters
6 Dot drills
Run 200m
Every 4:00 x5 rounds:
Run 500m

Improve your average 500m run times from last week by :03-:05 seconds.

Record each individual run time in the notes.

Saturday Mar 18, 2017

(6 minutes/ 2 rounds)
Rope pins
5 Box steps/ jumps
5 KB push presses
5 KB lunges
In teams of 2-3, 30 minute AMRAP:
1 rope climb
10 box steps/ jumps/ jump overs
10 kettlebell push presses
10 kettlebell lunges
300m kettlebell run

Each round add 1 rope climb and 10 total reps to box jumps, push presses and lunges.

Friday Mar 17, 2017

(8 minutes/ 4 rounds)
5 Deadlifts, up to working weight
5 Wall balls
5 HSPU
Row 5 calories
Free Range Open 17.4
13 minute AMRAP of:
25 deadlifts @ 45% of deadlift metric
25 wall balls
25 calorie row
15 handstand push ups

CrossFit Open WOD 17.4
13 minute AMRAP of:
55 deadlifts, 225/155
55 wall balls
55 calorie row
55 handstand push ups

Last completed December 30th, 2016.

Thursday Mar 16, 2017

10 minute recovery row

10x Jefferson curls
5x Turkish getup on each arm
10x Jefferson curls

10 minute EMOM:
3x Hang power snatch @ 30-40% power snatch

10 minute recovery row

Tuesday Mar 14, 2017

(12 minutes/ 5 rounds)
3 Deadlifts
3 Hang power cleans
3 Jerks
20 double unders

Build up to your working weight.
12 minute AMRAP:
1 Deadlift @ 63% of band metric
1 Hang power clean
1 Jerk
10 Double unders

Every round add 1 rep to the barbell movements and 10 reps to the double unders.

Monday Mar 13, 2017

Take 3:00 to determine the variation of pull ups, dips/ push ups.
Every :90 x10 rounds, alternating between:
A) 3-5 strict pull ups
& 3-5 dips
(or 3-5 muscle ups)
B) 100 single unders

Rest 3:00

Every 4:00 x4 rounds:
Run 500m

Pick a run pace at roughly 75% of your max effort.

Complete each round in the same amount of time.

Score is total time (note each individual run times).