Gym WODs

Tuesday Feb 28, 2017

(14 minutes/ 6 rounds)
3 Hang power snatch
3 Overhead squats
15 Lateral bar hops

*Jog to Ash every 2-3 rounds
For time:
15 overhead squats @ 75% of band metric
15 hollow rocks*
12 overhead squats
12 hollow rocks*
9 overhead squats
9 hollow rocks*
6 overhead squats
6 hollow rocks*
3 overhead squats
3 hollow rocks*

*complete a 200ft single arm farmers carry (24/16kg) after every set of hollow rocks.

Saturday Feb 25, 2017

30 minute AMRAP in teams of 2-3:
Run 500m as a team.

Then, twice thru:
Seal walk 48ft
20 Air squats
-
Broad jump 48ft
15 Push ups
-
Walking lunge 48ft
10 V-ups

One athlete at a time completes the 48ft + the bodyweight movement.

Example:

Partner A completes the seal+squats, then partner B completes the seal+squats, then partner C. Then A completes the broad jump+push ups, etc.

Friday Feb 24, 2017

Twice thru:
1:00 single unders
10 squats
10 push ups
10 v-ups

Then,
8 banded dislocates
8 banded pull-aparts
8 banded pull-downs

Then:
DB snatch review
7 DB snatch, each arm, alternating
5 burpee box jump-overs
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 45-lb. dumbbell and 24-in. box
Women use 25-lb. dumbbell and 20-in. box

*step-overs are OKAY.

Time cap: 20 minutes

OPEN WOD 17.1 STANDARDS

Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box

*NO STEP-OVERS

Thursday Feb 23, 2017

Complete 2 rounds with empty bar:
A1. Power clean, x1
A2. Squat clean, x1
A3. Split jerk, x2

With a continuously running 1:30 timer:

Complete 5 rounds with 30% of power clean:
B1. Squat clean, x1
B2. Split jerk, x2

Take 8 rounds, to build up to a heavy single:
C. Squat clean + split jerk, x1

(No max attempts until round 6/7)

Auxiliary strength:
D1. Jefferson curls, x5
D2. Strict toes to bar, x7
Three rounds through.

Monday Feb 20, 2017

With a 15 minute running clock:
Run 1.5 miles for time

Then,

18 minute EMOM of:
1) Push up/ Dips
2) Pull ups
3) Strict toes to bar

Saturday Feb 18, 2017

(5 minutes/ 2 rounds)
7-10 reps of each movement:
-sumo deadlift high pull
-ring rows
-step ups
-dumbbell push press
-double unders

*run 200m
In teams of 4-5, complete 3 rounds:
1) 25 sumo deadlift high pulls
2) 25 ring rows
3) 25 steps ups
4) 25 dumbbell push press, total
5) 50 double unders/ 100 single unders

200m sprint between each round.

Each partner starts at a different station and completes their respective reps.

Once each teammate finishes, everyone rotates to the next station.

Repeat this cycle until each partner has completed each station.

Between rounds 1&2 and 2&3, head outside to take turns completing a 200m sprint.

Friday Feb 17, 2017

(13 minutes/ 4 rounds)
2 turkish get up, each arm
5 single leg deadlift, each leg
10 kip swings
10 calorie row
15 minute AMRAP of:
40 overhead walking lunges, 45/25
30 calories rowing
20 burpees
10 ring muscle ups