Gym WODs

Wednesday Nov 30, 2016

(Complete 8 rounds over 15 minutes)
Power clean, x3 TnG
Push press, x3
*row 200/150m every other round
Work for :90, rest for :90, x6 rounds, AMRAP:
1++ power clean @ 60% of power clean
1++ burpee

Every cycle, add one rep to each movement.

Example: 1 power clean + 1 burpee, 2 PC + 2 burpees, 3/3, 4/4, etc.

Reset back to 1/1 each :90 second interval.

Monday Nov 28, 2016

(Take 15 minutes to complete 4-5 rounds)
Thruster, x3
Romanian deadlift, x7
Single unders, x100
*every other round complete 5 Jefferson curls

POST WOD:
Jefferson curl, x5
Pigeon Pose, 2:00 each leg
Jefferson curl, x5
Five rounds for time of:
5 Thrusters @ 65% of push press metric
12 Deadlifts

*post your weight in the WOD notes.

Saturday Nov 26, 2016

In teams of three.
Sharing a pair of kettlebells, for time:

Each complete:
10 front squats
10 push press

Then, farmers carry, Ash/Ellis*

Then, Row 20/15 calories each

Then, farmers carry, 500m*

*Every switch or drop on the farmers carry, each teammate completes:
10 front squats
10 push press

Friday Nov 25, 2016

(Complete 8-10 rounds over 15 minutes)
Hang power snatch, x3, light and fast!
Ring push ups, x5
Double unders, x15
15 minute AMRAP:
2 rope climbs, legless
10 hang power snatches, 75/55
15 ring push ups
20 walking lunges, each leg (unweighted)
50 double unders

Tuesday Nov 22, 2016

(Complete 4 rounds over 12 minutes)
Kettlebell snatch, x7 each arm, LIGHT
Pistol hold, :20 each leg
High knee single unders, x50
20 minute AMRAP:
10 kettlebell snatches, each arm, 20/12kg
10 pistols, total
100 single unders
Rest 1:30

*sub DB snatches for KB snatches as needed.

30 reps/ round.
Only score the snatches & pistols each round for reps.

Monday Nov 21, 2016

(Complete 5 rounds over 15 minutes)
Back squat, x5 up to working weight
Duck walk, x12ft
*Jog to 200m every other round.
For total load:
Every 3:00 complete a set:
Back squat 5-3-3-1-1

Rest 3:00. Then.

1000m run for time.

*on the squats, make each set as heavy as it can be. Not necessarily building to a new 1RM, just as heavy as you can go on each set for this specific rep scheme.

Your score is the total load on all 5 sets.

Sunday Nov 20, 2016

For time:
36 wall balls*
12 pull ups
12 toes to rings
Run Ash/ Ellis loop*

24 wall balls*
12 pull ups
12 toes to rings
Run 500m (both buildings)*

12 wall balls*
12 pull ups
12 toes to rings
Run 300m*

*on ONE round you must complete the "wall balls" as air squats and take the medicine ball on your run. Make this switch on the first, second, or third run of the WOD, it's up to you.

Saturday Nov 19, 2016

Fall Throwdown WOD #2-5 "Ninety^4"

Take :90 establish a 1RM barbell complex (WOD 2):
Clean, x1
Jerk, x1
Barbell lunge, left leg, x1
Barbell lunge, right leg, x1

Then, :90 AMRAP of (WOD 3):
Deadlifts
(using the weight from the barbell complex)

Rest :90

Then, :90 AMRAP of (WOD 4):
Push ups & Sit ups

Rest :90

Then, :90 AMRAP of (WOD 5):
Double unders


WOD Scoring:
*Each :90 effort will be scored as an individual WOD.
-WOD 2: Scored in total pounds.
-WOD 3: Score in total tonnage. Reps x weight. You MUST use the same weight as the barbell complex.
-WOD 4: Score in total reps. You can switch between the movements however you choose.
-WOD 5: Total double unders.