Gym WODs

Thursday Mar 09, 2017

10 minute recovery row

10x Jefferson curls
5x Turkish getup on each arm
10x Jefferson curls

8 minute EMOM:
3x Hang power clean @ 30% power clean

10 minute recovery row

Tuesday Mar 07, 2017

(12 minutes/ 5 rounds)
5 front squats
3 handstand push ups
20 second handstand hold
75 high knee single unders
15 minute AMRAP:
2++ Handstand push ups
2++ Front squats @ 55% of band metric

100 Single unders after every round.

Add 2 HSPUs and 2 front squats every round.

*partition the HSPU & Front squats as needed.

Monday Mar 06, 2017

(13 minutes/ 4 rounds)
7 kettlebell snatches, each arm
7 kip swings
6 dot drills, each

*run 200m every other round
3 rounds for time:
500m run
30 kettlebell snatches, 20/12kg
15 pull ups

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.