Gym WODs

Wednesday May 17, 2017

(10 minutes/ 3 rounds)
2 Turkish get ups
8 kip swings
5 pull ups
5 push ups
:30 squat hold w/ BIG breaths
For time:
50 Pull ups
50 Push ups
100 Sit ups
150 Air squats

Begin the workout with a 300/250m row.

Every 4:00, stop wherever you are in the WOD and complete another 300/250m row.

20 minute time cap.

Monday May 15, 2017

(12 minutes/ 4 rounds)
100 single unders
8 barbell lunges
8 kip swings
5 pull ups/ 2 bar muscle ups
3 tea cups each arm
For time:
150 Single unders
24 Barbell lunges @ 40% of metric
12 Bar muscle ups
150 Single unders
18 Barbell lunges
9 Bar muscle ups
150 Single unders
12 Barbell lunges
6 Bar muscle ups
150 single unders

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