Gym WODs

Friday Nov 25, 2016

(Complete 8-10 rounds over 15 minutes)
Hang power snatch, x3, light and fast!
Ring push ups, x5
Double unders, x15
15 minute AMRAP:
2 rope climbs, legless
10 hang power snatches, 75/55
15 ring push ups
20 walking lunges, each leg (unweighted)
50 double unders

Tuesday Nov 22, 2016

(Complete 4 rounds over 12 minutes)
Kettlebell snatch, x7 each arm, LIGHT
Pistol hold, :20 each leg
High knee single unders, x50
20 minute AMRAP:
10 kettlebell snatches, each arm, 20/12kg
10 pistols, total
100 single unders
Rest 1:30

*sub DB snatches for KB snatches as needed.

30 reps/ round.
Only score the snatches & pistols each round for reps.

Monday Nov 21, 2016

(Complete 5 rounds over 15 minutes)
Back squat, x5 up to working weight
Duck walk, x12ft
*Jog to 200m every other round.
For total load:
Every 3:00 complete a set:
Back squat 5-3-3-1-1

Rest 3:00. Then.

1000m run for time.

*on the squats, make each set as heavy as it can be. Not necessarily building to a new 1RM, just as heavy as you can go on each set for this specific rep scheme.

Your score is the total load on all 5 sets.

Sunday Nov 20, 2016

For time:
36 wall balls*
12 pull ups
12 toes to rings
Run Ash/ Ellis loop*

24 wall balls*
12 pull ups
12 toes to rings
Run 500m (both buildings)*

12 wall balls*
12 pull ups
12 toes to rings
Run 300m*

*on ONE round you must complete the "wall balls" as air squats and take the medicine ball on your run. Make this switch on the first, second, or third run of the WOD, it's up to you.

Saturday Nov 19, 2016

Fall Throwdown WOD #2-5 "Ninety^4"

Take :90 establish a 1RM barbell complex (WOD 2):
Clean, x1
Jerk, x1
Barbell lunge, left leg, x1
Barbell lunge, right leg, x1

Then, :90 AMRAP of (WOD 3):
Deadlifts
(using the weight from the barbell complex)

Rest :90

Then, :90 AMRAP of (WOD 4):
Push ups & Sit ups

Rest :90

Then, :90 AMRAP of (WOD 5):
Double unders


WOD Scoring:
*Each :90 effort will be scored as an individual WOD.
-WOD 2: Scored in total pounds.
-WOD 3: Score in total tonnage. Reps x weight. You MUST use the same weight as the barbell complex.
-WOD 4: Score in total reps. You can switch between the movements however you choose.
-WOD 5: Total double unders.

Thursday Nov 17, 2016

Fall Throwdown WOD #1 "The Floater"
3:00 AMRAP of:
Burpee bar touches

WOD standards:
-Find a bar that is 6 inches above your fingers when standing upright with arms extended overhead.
-After every burpee, jump and touch the bar with both hands.
-Chest must touch the floor on every rep.

Instructions:
-This first WOD must be completed in the gym by next Thursday (11/17) at 7:30pm.
-Efforts must be filmed and posted to the Free Rangers page. (VHS format will not be accepted).
-A good way to complete this is to have partners take turns filming each other.

Tuesday Nov 15, 2016

(Complete 6-8 rounds over 15 minutes)
Push jerk, x5
Kip swing, x10
*Row 200/150 every other round
For time:
Row 500/425m
L-sit :30
30 push jerks @ 60% of jerk metric
15 ring muscle ups
L-sit :30
Row 500/425m

*the push jerks & muscle ups can be partitioned any way you like.

Substitutes for muscle ups:
-30 kipping chin ups
-30 banded chin ups
-30 ring rows