Gym WODs

Monday Feb 20, 2017

With a 15 minute running clock:
Run 1.5 miles for time

Then,

18 minute EMOM of:
1) Push up/ Dips
2) Pull ups
3) Strict toes to bar

Saturday Feb 18, 2017

(5 minutes/ 2 rounds)
7-10 reps of each movement:
-sumo deadlift high pull
-ring rows
-step ups
-dumbbell push press
-double unders

*run 200m
In teams of 4-5, complete 3 rounds:
1) 25 sumo deadlift high pulls
2) 25 ring rows
3) 25 steps ups
4) 25 dumbbell push press, total
5) 50 double unders/ 100 single unders

200m sprint between each round.

Each partner starts at a different station and completes their respective reps.

Once each teammate finishes, everyone rotates to the next station.

Repeat this cycle until each partner has completed each station.

Between rounds 1&2 and 2&3, head outside to take turns completing a 200m sprint.

Friday Feb 17, 2017

(13 minutes/ 4 rounds)
2 turkish get up, each arm
5 single leg deadlift, each leg
10 kip swings
10 calorie row
15 minute AMRAP of:
40 overhead walking lunges, 45/25
30 calories rowing
20 burpees
10 ring muscle ups

Thursday Feb 16, 2017

Complete 2-3 rounds with empty bar:
A1. Power snatch, x2
A2. Overhead squat, x2
A3. Squat snatch, x2

With a continuously running 1:30 timer:

Complete 5 rounds with 40% of power snatch:
B1. Power snatch, x1
B2. Squat snatch, x2

Complete 8 rounds, add weight every other round:
C1. Power snatch, x1
C2. Squat snatch, x1

Auxiliary strength:
D1. Strict toes to bar, x5
D2. Weighted back extensions, x8
D3. Snatch shrugs, x3 (HEAVY)
Complete 3 rounds.

Wednesday Feb 15, 2017

EMOM for 14 minutes.
Odd: Push ups (or dips)
Even: Pull ups

Rest 3:00

50-40-30-20-10 reps for time:
Kettlebell swing, russian, 24/16
Double unders
Sit ups

15 minute time cap.

*sub 3x single unders for double unders.

GO FAST!

Repeat from July 13, 2016.

Saturday Feb 11, 2017

Complete 2 rounds over 6 minutes:
200m partner medicine ball run
10 partner wall balls
10 partner sit ups
Four rounds for time with a partner:
40 partner wall balls
40 partner medicine ball sit ups
400m medicine ball run

Friday Feb 10, 2017

(Take 15 minutes)
During the first 10 minutes:

Build up to a heavy set of 3 on the thruster.

Then, for the remaining 5 minutes:

Sets of 10 fast thrusters @ workout weight.

Every other round during the 15 minutes:
7 kip swings
200m row
"Fran"
21-15-9 reps for time:
Thrusters
Pull ups

*pick a weight and pull up variation that allows for unbroken reps.