Gym WODs

10 minute recovery row

10x Jefferson curls
5x Turkish getup on each arm
10x Jefferson curls

10 minute EMOM:
3x Hang power snatch @ 30-40% power snatch

10 minute recovery row

For time:
30 burpees

Then, 5 rounds thru:
7 Back squats @ 50% of band metric
24ft handstand walk
300/250m row

12 minute AMRAP:
1 Deadlift @ 63% of band metric
1 Hang power clean
1 Jerk
10 Double unders

Every round add 1 rep to the barbell movements and 10 reps to the double unders.

Every :90 x10 rounds, alternating between:
A) 3-5 strict pull ups
& 3-5 dips
(or 3-5 muscle ups)
B) 100 single unders

Rest 3:00

Every 4:00 x4 rounds:
Run 500m

Pick a run pace at roughly 75% of your max effort.

Complete each round in the same amount of time.

Score is total time (note each individual run times).

30 minute partner AMRAP:
500m run
50 sumo deadlift high pull
50 thrusters
50 calorie row
50 push presses
50 double unders, each
50 push ups

*one partner working at a time.

Free Range 17.3 WOD
For time:
3 rounds of:
6 pull ups
6 hang power snatches, 75/45
6 overhead squats

Then, 3 rounds of:
7 pull ups
5 hang power snatches, 85/55
5 overhead squats

Then, 3 rounds of:
8 pull ups
4 hang power snatches, 95/60
4 overhead squats

12 minute time cap.

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OPEN WOD 17.3
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95 lb.

Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135 lb.

*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185 lb.

*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225 lb.

*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245 lb.

Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265 lb.

*If all reps are completed, time cap extends by 4 minutes.

10 minute recovery row

10x Jefferson curls
5x Turkish getup on each arm
10x Jefferson curls

8 minute EMOM:
3x Hang power clean @ 30% power clean

10 minute recovery row

For time:
20 Bench press @ 70% of band metric
1 mile run

*partition the bench press reps any way you like.

15 minute AMRAP:
2++ Handstand push ups
2++ Front squats @ 55% of band metric

100 Single unders after every round.

Add 2 HSPUs and 2 front squats every round.

*partition the HSPU & Front squats as needed.

3 rounds for time:
500m run
30 kettlebell snatches, 20/12kg
15 pull ups