Gym WODs

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.

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.