Gym WODs

Wednesday Aug 02, 2017

Four rounds for max distance.
Row 4:00

Recover 8:00 between rows.

Recovery station A:
15 Strict presses @ 75/45
2:00 pigeon pose, L leg
15 Strict presses
2:00 pigeon pose, R leg

Recovery station B:
15 Ring dips
2:00 wall stretch, L leg
15 Ring dips
2:00 wall stretch, R leg

Recovery station C:
15 Handstand push ups
10 Jefferson curls
15 Handstand push ups
10 Jefferson curls

Complete one “recovery” station during each 8:00 rest periods.

Tuesday Aug 01, 2017

(18 minutes)
Atlas stone walking lunge
12-12-12-12

Between sets:
6 Step over & unders
6 Sumo deadlift high pulls
2 Pistols each leg
:10 second pistol hold
15 Double unders
AMRAP of 2:30 with 1:30 of rest, x4 rounds
4 Pistols
8 Sumo deadlift high pulls, 24/16kg
25 Double unders

Saturday Jul 29, 2017

(6 minutes/ 2 rounds)
200m Run
5 Pull ups
7 Push ups
10 Air squats
“Barbara”
Five rounds, each for time:
20 Pull ups
30 Push ups
40 Sit ups
50 Air squats

Rest 3:00 between rounds.

Mark your time for each round in the notes.

Friday Jul 28, 2017

(18 minutes)
Strict pull up 4-4-4-4-4
OR
Strict muscle up 4-4-4-4-4

Between sets:
8 Kettlebell snatches
5 Jefferson curls
15 Double unders
For time:
20 Kettlebell snatches, left arm
20 Kettlebell snatches, right arm
100 Double unders
15 Kettlebell snatches, left arm
15 Kettlebell snatches, right arm
75 Double unders
10 Kettlebell snatches, left arm
10 Kettlebell snatches, right arm
50 double unders

Thursday Jul 27, 2017

WOD Drills
(10 minutes/6 rounds)
1 Hang power snatch
1 Snatch push press
2 Snatch balances
3 Tuck jumps

Workout of the Day
Every 1:30 x8 rounds:
2 Hang power snatch
2 Snatch balances
5 Burpees

Auxiliary strength
Three rounds of:
7 Sots press (snatch)
7 Sumo squats + :20 second hold
7 Back extensions

Tuesday Jul 25, 2017

(18 minutes)
Atlas stone Zercher squats
8-8-8-8-8
Begin each set with a 24ft carry.

Between sets:
6 Single leg deadlifts
6 Step over & unders
50 High knee single unders
12 minute AMRAP of:
20 Single leg kettlebell deadlifts
30 Air squats
200 Single unders

Monday Jul 24, 2017

(18 minutes)
Floor press 3-3-3-3-3 @ 70% of metric

Between sets:
5 Ballistic push ups
5 Push press
5 Box jumps/ overs
5 Ts + :10 second hold
5 Ws + :10 second hold
For time:
30 Push press @ 75/45
10 Box jump overs
30 Hollow rocks
10 Box jump overs
20 Push press
10 Box jump overs
20 Hollow rocks
10 Box jump overs
10 Push press
10 Box jump overs
10 Hollow rocks

Saturday Jul 22, 2017

(8 minutes/ 3 rounds)
5 Dumbbell power cleans
5 Dumbbell push press
10 Push ups
15 Double unders
Teams of 2-3
20 minute AMRAP of:

1 Dumbbell power clean
1 Dumbbell push press
5 Double unders

Start the WOD with 10 burpees each, and complete 10 burpees as a team every 5:00 minutes.

Add 1 DB clean, 1 DB push press, and 5 double unders every round.