Gym WODs

Monday Nov 14, 2016

(Complete 4 rounds over 15 minutes)
Banded dislocates
Banded pull-aparts
Sumo deadlift (no high pull), x8
Dot drills, x6
Three rounds for time:
20 sumo deadlift high pulls, 75/55 lbs.
15 ring dips
Run 500m

Saturday Nov 12, 2016

15 minute AMRAP of:
30 toes to bar
30 box jumps
30 dumbbell lunges, total
30 sit ups
30 dumbbell snatches, total
30 handstand push ups

Wednesday Nov 09, 2016

(Take 15 minutes)
Back squat, x5 up to WOD weight
Dot drills, x6
Jefferson curls, x5 (every other round)
For time:
Run 1000m
Back squat x20 reps
Run 500m*

*if you are unable to complete the set of 20 unbroken, finish all remaining squats after the second run.

Score is time and total tonnage on first squat set (reps completed x weight used).

1000m run = twice around both buildings
500m run = once around both buildings

Monday Nov 07, 2016

(Complete 4 rounds over 12 minutes)
Bench press, x5 heavier than WOD
Duck walk, x12ft
Double under practice, x20
1:30 on/ 1:30 off, x6 rounds
10x bench press @ 55% of bench press metric
20x air squat
Max double unders

*your score is the total double unders across all 6 rounds.

Wednesday Nov 02, 2016

(Complete 4 rounds over 12 minutes)

Push press, x5 up to working weight
Banded dislocates, x10
Row 200/150m
2:30 on/ 2:30 off, x4 rounds AMRAP:
Row 500/425m
Push press @ 70% of push press metric

*begin each round with your row. With whatever time you have remaining, complete max push press reps. Bar starts on the floor.

Tuesday Nov 01, 2016

(Complete 5 rounds)

50 high knee single unders
:20 pistol hold, each leg
Kip swing or rope climb practice
For time:
200 single unders
4 rope climbs, legless
20 pistols, total
150 single unders
3 rope climbs
15 pistols
100 single unders
2 rope climbs
10 pistols
50 single unders
1 rope climb
5 pistols

*Substitute 2x chin ups for rope climbs.