Gym WODs

Saturday Jan 28, 2017

(3 rounds with your partner over 8 minutes)
50 high knee single unders
5 lunges each leg
5 dumbbell snatches each arm
25 minute AMRAP as a team:
100 single unders
10 dumbbell lunges, each leg
10 dumbbell snatches, each arm

*One partner completes all 3 stations as fast as possible. Then, switch.
Complete for a total of 25 minutes.

Only count the dumbbell reps toward your teams score.

Friday Jan 27, 2017

(Complete 4 rounds over 12 minutes)
Run 200m
7 pull ups
7 push ups
7 kettlebell swings
5 scorpion kicks each side
For time:
Run 500m
50 Push ups
50 Russian kettlebell swings
Run 500m
50 Push ups
50 Russian kettlebell swings
Run 500m

*partition the 50/50 any way.

Thursday Jan 26, 2017

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

With a continuously running 1:30 timer:

Complete 5 rounds with 40% of power clean:
B1. Hang power snatch, x2
B2. Hang squat snatch, x2

Complete 8 rounds, add weight every other round:
C. Hang squat snatch, x3

Auxiliary strength:
D1. Strict toes to bar, x5
D2. Weighted back extensions, x8
D3. Dumbbell Cuban rotations, x8 each
Complete 3 rounds.

Wednesday Jan 25, 2017

(Take 10 minutes)
Build up to Thruster weight

*Duck walk 24ft & row 200m every other round.
For load:
Thruster 3-3-3-3-3

(Complete over 15 minutes)

Rest 3:00

Then,

1000m row for time.

Score is the heaviest single set of thursters and the time on your row.

Tuesday Jan 24, 2017

(Complete 4 rounds over 15 minutes)
2 pressing Turkish getups, each arm
8 Box jumps
8 Kip swings
8 Wall slides
For time:
10-8-6-4-2 reps of:
L-Pull up

Alternating with,

2-4-6-8-10 reps of:
Strict KB press, each arm

With 10 box jump-overs after each round.

Note kettlebell weight and box height.

Saturday Jan 21, 2017

In teams of three, complete three rounds for time:

400m partner carry
21 kettlebell swings, American
15 partner pull-ups

Directions:
1) Parter carry is completed as a group. Forward progress can only be made while one partner is being carried.

2) Team can sub out heavy farmers carry for partner carry as need.

3) Kettlebell swings + Partner pull-ups are completed by each person, one at a time. Partner A all the way thru, B all the way, C...

4) You can opt out of partner pull-ups, but reps must be chest to bar.

5) Once everyone has completed the 21-15 reps inside, begin the next round.

Friday Jan 20, 2017

Complete 4-5 rounds over 12 minutes.

Handstand kick ups, x10
Weighted dislocates, x10
Row 250/200m
Four rounds for time:
Row 500/425m
12 handstand push ups
12 toes to bar

Thursday Jan 19, 2017

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

With a continuously running 1:15 timer:

Complete 5 rounds with 40% of power clean:
B1. Hang power clean, x2
B2. Hang squat clean, x2

Complete 8 rounds, add weight every other round:
C. Hang squat clean, x3

Auxiliary strength:
D1. Jefferson curls, x5
D2. Weighted back extensions, x8
D3. Hollow holds, 10 lbs, :30
Complete 3 rounds.

Wednesday Jan 18, 2017

Complete 3-4 rounds in 12 minutes.

Turkish get up, x2 each arm
Sumo deadlift high pull, x7
Kip swings, x10
Run to Ash
20 minute AMRAP of:
5 pull ups
7 burpees
10 sumo deadlift high pull, 24/16kg

Rest 1:30 every 3 cycles.

22 reps per round.