Gym WODs

Saturday Jan 14, 2017

With a partner, three rounds for time:
Row 50 calories, total
150 double unders, total
50 walking lunges, each person

*one person working at a time. Partition the work any way you need.

Sub 2x single unders for the double unders.

Friday Jan 13, 2017

(Complete 3-4 rounds over 10 minutes)
Deadlift, x5 up to working weight
Lateral bar hops, x20
Kip swings, x10
On a 25 minute clock:
Run Ash/ Ellis loop, x3 laps

Then, with the remaining time, AMRAP of:
5 muscle ups
10 deadlifts @ 55% of deadlift metric
15 sit ups

Scale 10 pull-ups for muscle ups.

Your score is the total reps completed.
Note your time from the run.

Thursday Jan 12, 2017

Complete 2-3 rounds with an empty bar.
A1. Hang power clean, x3
A2. Split jerk, x3

With a continuously running 1:15 timer:

Complete 5 rounds with 40% of split jerk.
B1. Power clean, x2
B2. Split jerk, x2

Complete 10 rounds
C1. Power clean, x1
C2. Split jerk, x2
*add weight every other round.

Aux strength:
D1. Back extensions, light weight added, x8
D2. Strict toes to bar, x8
D3. Bent over row, x8
(Complete 3 rounds)

Wednesday Jan 11, 2017

Complete 4-5 rounds over 15 minutes.
Dumbbell rows, x8 each arm
Seal walk, x48ft
Run 200m
For time:
21 dumbbell push press, 45/25 each hand
400m run
18 dumbbell push press
400m run
15 dumbbell push press
400m run

Go fast!

Tuesday Jan 10, 2017

Take 10 minutes to build up to your back squat weight.

Then, between working sets:
-Rope pin practice
-dot drills
Every 3:00 complete:
Back squat, 5x5
(same weight on each set)

Rest 3:00 then,

For time:
5 rope climbs
30 box jumps
3 rope climbs
20 box jumps
1 rope climb
10 box jumps

Monday Jan 09, 2017

Take 10 minutes to build up to the opening weight for the bear complex.
"Bear Complex"
5 rounds for total load.
Complete 7 cycles through the following complex:

Power clean, x1
Front squat, x1
Push press, x1
Back squat, x1
Push press, x1

The circuit must be completed 7 cycles through without ever putting the bar down.

Rest as needed between rounds.
You have 20 minutes to complete all 5 rounds.

Your score is the weight used for each of the 5 sets added together.

If you aren't comfortable lowering the bar behind your neck, perform the following complex:
Power clean x1
Front squat x1
Push press x1
Barbell lunge, x2
Push press x1

Friday Jan 06, 2017

(Complete 3-4 rounds over 15 minutes)
Turkish get up, x2 each arm
KB snatch, x5 each arm
Dot drills, x6 each leg

*run to Ash every other round
Four rounds for time of:
10 kettlebell snatches L-arm
10 kettlebell snatches R-arm, 24/16kg
10 ring dips
400m run