Gym WODs

Friday Mar 03, 2017

Free Range 17.2
Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans

Then, 2 rounds of:
50-ft. weighted walking lunge
16 pull-ups
8 power cleans

Etc., alternating between toes-to-bars and pull-ups every 2 rounds.

Men use 45-lb. dumbbells
Women use 25-lb. dumbbells



OPEN WOD 17.2 Standards

Men use 50-lb. dumbbells
Women use 35-lb. dumbbells

Alternating between toes-to-bars
and bar muscle-ups every 2 rounds.

Thursday Mar 02, 2017

With a continuously running 1:30 timer:

Complete 5 rounds with 30% of power snatch:
A1. Power snatch, x1
A2. Squat snatch, x2

Take 8 rounds, to build up to a heavy single:
B. Squat snatch, x1

(No max attempts until round 6/7)

Auxiliary strength:
C1. Jefferson curls, x5
C2. Strict toes to bar, x7
Three rounds through.

Wednesday Mar 01, 2017

18 minute EMOM:
A) Push up/ Dip
B) Pull up
C) 5 Wall balls & 5 Strict T2B

Rest 3:00 then,

For time:
300-200-100m row
30-20-10 wall balls, 20/14 lbs.

*ladies row (250/175/75m)

GO FAST!

Tuesday Feb 28, 2017

(14 minutes/ 6 rounds)
3 Hang power snatch
3 Overhead squats
15 Lateral bar hops

*Jog to Ash every 2-3 rounds
For time:
15 overhead squats @ 75% of band metric
15 hollow rocks*
12 overhead squats
12 hollow rocks*
9 overhead squats
9 hollow rocks*
6 overhead squats
6 hollow rocks*
3 overhead squats
3 hollow rocks*

*complete a 200ft single arm farmers carry (24/16kg) after every set of hollow rocks.

Saturday Feb 25, 2017

30 minute AMRAP in teams of 2-3:
Run 500m as a team.

Then, twice thru:
Seal walk 48ft
20 Air squats
-
Broad jump 48ft
15 Push ups
-
Walking lunge 48ft
10 V-ups

One athlete at a time completes the 48ft + the bodyweight movement.

Example:

Partner A completes the seal+squats, then partner B completes the seal+squats, then partner C. Then A completes the broad jump+push ups, etc.

Friday Feb 24, 2017

Twice thru:
1:00 single unders
10 squats
10 push ups
10 v-ups

Then,
8 banded dislocates
8 banded pull-aparts
8 banded pull-downs

Then:
DB snatch review
7 DB snatch, each arm, alternating
5 burpee box jump-overs
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 45-lb. dumbbell and 24-in. box
Women use 25-lb. dumbbell and 20-in. box

*step-overs are OKAY.

Time cap: 20 minutes

OPEN WOD 17.1 STANDARDS

Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box

*NO STEP-OVERS

Thursday Feb 23, 2017

Complete 2 rounds with empty bar:
A1. Power clean, x1
A2. Squat clean, x1
A3. Split jerk, x2

With a continuously running 1:30 timer:

Complete 5 rounds with 30% of power clean:
B1. Squat clean, x1
B2. Split jerk, x2

Take 8 rounds, to build up to a heavy single:
C. Squat clean + split jerk, x1

(No max attempts until round 6/7)

Auxiliary strength:
D1. Jefferson curls, x5
D2. Strict toes to bar, x7
Three rounds through.