Gym WODs

Saturday Dec 24, 2016

"Dirty 30"

30 minute AMRAP with a partner.
30 box jumps/ step ups
30 mats of seal walks
30 ring rows
30 dumbbell snatches
30 medicine ball sit ups
30 calorie row
30 dumbbell overhead lunges
30 seconds L-sit
30 push ups
30 wall balls

Partner A completes 30 reps, then partner B completes 30 reps.

Alternate back and forth on every movement through the list as many times as possible in 30 minutes.

Friday Dec 23, 2016

(Complete 4 rounds over 12 minutes)
-Pistol holds, :15 seconds each leg
-Push press, x5 each
-Kip swings, x10
-Row 10/8 calories
Complete a 20 minute AMRAP of:
L-sit, :20 seconds
Single leg squat, x10 total
Dumbbell push press, 45/25, x10 each arm
Row 20 calories
Rest 1:00

(score is 70 reps each round)

Thursday Dec 22, 2016

Barbell Club 003

With an empty bar, x3 rounds:
A1. Hang power clean, x2
A2. Split jerk, x3

Using 40% of split jerk, x5 rounds:
B1. Hang power clean, x2
B2. Split jerk, x2

Add weight every other round, x8 rounds:
C1. Hang power clean, x2
C2. Split jerk, x1

Auxiliary work, x3 rounds:
D1. Bent over row, x8
D2. Back extensions, x8
D3. Strict toes to bar, x8

Wednesday Dec 21, 2016

(Take 10 minutes)
Build up push press weight.

Between warm up and working sets:
-Handstand kick ups
-Dot drills
Every 2:30 complete:
Push press, 5-5-5-5
(heaviest you can perform on each set)

Rest 2:30, then,

Three rounds for time:
Ash/ Ellis loop run
Handstand walk, x48ft
Rest 2:30

*Sub 48ft seal walk for HS walk.

Score is total time, including first two rest periods.

Tuesday Dec 20, 2016

(Take 10 minutes)
Build up to back squat weight.

Between warm up and working sets:
-PVC dislocates
-duck walks
-rope pin practice
Every 3:00 complete:
Back squat, 5x5
(same weight on each set)

Then,

For time:
30-20-10 reps of:
Overhead squat @ 95/65

Alternating with,

3-2-1 reps of:
Rope climb

Saturday Dec 17, 2016

In teams of 3, complete a 25 minute AMRAP of:
300m run
15 kettlebell swings
15 kettlebell squats
20 push ups
10 pull ups

When partner A completes the run, partner B starts.
When partner B completes the run, partner C starts.
Once partner C has completed all the his/her work, partner A can start their next round.

Friday Dec 16, 2016

(Take 10 minutes)
Build up to working weight on back squat
*every 2-3 sets, Jefferson curls x5
Every 3:00 complete:
Back squat, 5x5 @ 75% of 1RM

*all 5 sets should be the same weight.

Rest 4:00

Then, 15-12-9 reps for time:
Burpees
Toes to bar

Thursday Dec 15, 2016

Three rounds:
Hang power clean, x5
Push press, x5
Every 1:00 with empty bar

EMOM 10 minutes:
A1. Hang power clean, x3
A2. Push press, x3 (NO JERKS)

Aux strength:
B1. Good mornings, x8 (light)
B2. FLR, :45 unbroken
B3. Bent over row, x8
(Complete 3 rounds)

Wednesday Dec 14, 2016

(Take 15 minutes)
Push press, x3 build to heavy set
Deadlift, x5 @ same weight
Dot drills, x6 each leg
Kip swings, x10
"CrossFit Games Open WOD 13.2"
10 minute AMRAP of:
Shoulder to overhead, 115/75, x5
Deadlift, 115/75, x10
Box jumps, 24"/20", x15