Gym WODs

Saturday May 13, 2017

(6 minutes/ 2 rounds)
5 medicine ball cleans
5 medicine ball sit ups
5 wall balls
Run 200m
27 minute AMRAP in teams of 3:
10 Medicine ball cleans
10 Medicine ball sit-ups
10 Wall balls

Every 3 cycles through, Row 600m as a team.

Thursday May 11, 2017

WOD Drills
(10 minutes/ 5 rounds)
3 Halting split jerks
8 kip swings
3 Pull ups
8 hollow rocks

Workout of the Day
Every :90 x10 rounds:
3 Halting split jerks
3 Chest to bar pull ups

Auxiliary strength
Three rounds of:
:45 supinated hang w/BIG breaths
8 back extensions

Wednesday May 10, 2017

(12 minutes/ 4 rounds)
2 Turkish get ups
8 Push ups
10 Kettlebell/ Dumbbell snatches
6 Dot drills
20 minute AMRAP:
10 Box jump overs, 20/14 in.
15 Push ups
20 Kettlebell snatches, 20/12 kg
Rest 1:00

Monday May 08, 2017

(10 minutes/ 4 rounds)
24ft overhead walking lunge
8 kip swings
5 pull ups
Run 200m
Three rounds for time:
Run 800m
100ft Overhead walking lunge, 45/25
20 Pull ups

Saturday May 06, 2017

Take 6 minutes to find a team of 3.
(2 rounds through)
5 KB push presses
5 KB squats
5 KB swings
Run 200m
In teams of 3 complete a 24 minute AMRAP of:
1 Kettlebell push press, each arm
1 Kettlebell squat
1 Kettlebell swing, American

Add one rep to each movement every round.

Begin the workout with a 400m run as a team.

Every 6:00 the clock will beep and your entire team must stop and run 400m.

Thursday May 04, 2017

WOD Drills
(10 minutes/5 rounds)
2 block power snatches
3-position hold with empty bar
100 single unders

Workout of the Day
Every :90 x10 rounds:
2 Block power snatches
4 Burpees

Auxiliary strength
Three rounds through:
8 Back extensions
1:00 plank

Wednesday May 03, 2017

(12 minutes/4 rounds)
:15 pistol hold each leg
8 wall balls
8 back squats
8 kip swings
Row 200m
For time:
30 pistols
12 toes to bar
Row 500/ 425m
30 wall balls @ 20/14 lbs.
12 toes to bar
Row 500/ 425m
30 back squats @ 35% of band metric
12 toes to bar
Row 500/ 425m