Gym WODs

Thursday Feb 09, 2017

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

With a continuously running 1:30 timer:

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

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

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

Wednesday Feb 08, 2017

(Complete 4 rounds over 13 minutes)
2 Turkish get ups each arm
Pistol hold, :15 each leg
8 box jumps
Row 10 calories
30-20-10 reps for time:
Row for calories
Pistols, total
L-sit in seconds
Box jumps

Tuesday Feb 07, 2017

EMOM for 14 minutes:
Odd: Push ups/ Dips
Even: Pull ups

Rest 3:00

Every 6:00 for 3 rounds:
Run Ash/Ellis loop

*score is the time of all 3 runs added together.

Monday Feb 06, 2017

(Complete 5-6 rounds over 13 minutes)
Hang power snatch, x2
Overhead squat, x2
Double unders, x15

*keep a low, technique weight for the majority of your warm up sets.
2:00 of work, followed by 2:00 of rest, x5 rounds:
3 hang power snatches @ 72% of band metric
3 overhead squats
30 double unders

Saturday Feb 04, 2017

5 minutes to practice "Man Makers."
Starting in a push ups position with hands on dumbbells.
1) Complete 1 push up
2) Complete 1 row with L-arm
3) Complete 1 row with R-arm
4) Kick feet up and perform a squat clean.
5) Push through the squat and thruster the dumbbells overhead.

That's 1 rep. :-)
In teams of 2-3, complete a 25 minute AMRAP of:
2 Man-Makers, each, alternating reps
10 sit ups, each, at the same time

200ft Farmers carry at the end of each round

Every round add 2 man-makers and 10 sit ups to the rep count.

Farmers walk remain 200ft the entire WOD.

Thursday Feb 02, 2017

Complete 2-3 rounds with empty bar:
A1. Hang power clean, x1
A2. Hang squat clean, x1
A3. Split jerk, x2

With a continuously running 1:30 timer:

Complete 5 rounds with 30% of power clean:
B1. Hang squat clean, x1
B2. Split jerk, x3

Complete 8 rounds, add weight every other round:
C. Hang squat clean + split jerk, x1 + 1

Auxiliary strength:
D1. Strict toes to bar, x5
D2. Weighted back extensions, x8
D3. Hang clean shrugs, x5
Complete 3 rounds.

Wednesday Feb 01, 2017

(Complete 4-5 rounds over 13 minutes)
Push press, x3 up to working weight
8 air squats
12ft duck walk
8 kip swings
"Push press + air squat ladder"

One minute to complete:
1 push press @ 75% of push press metric
2 air squats

Then, every minute continue to add 1 more push press and 2 more air squats for as long as you can continue complete the work within 60 seconds.

12 minute cap.

Your score is the total reps completed.

If you cap out on your ability to add reps and complete the work within the minute, drop your rep scheme to 5 push press and 10 air squats every minute for the remainder of the WOD.

Monday Jan 30, 2017

4 TGU each arm
30 double unders
10 kip swings
30 double unders
4 TGU each arm

Then set a max-rep attempt of:
Push ups*
Strict pull up

(Pick a variation of push ups/ pull ups that allow for AT least 10 on your max attempt)

*if you can perform more than 30 push ups, perform ring dips for a max instead. Then use ring dips in the EMOM instead of push ups.
EMOM 12 minutes:
Odd: Push ups @ ~50% of max reps
Even: Pull ups @ ~50% of max reps

Rest 3:00

Four rounds for time:
15 hollow rocks
50 double unders

Enter the reps you used for push ups and pull ups in the notes.