Gym WODs

Saturday Jan 21, 2017

In teams of three, complete three rounds for time:

400m partner carry
21 kettlebell swings, American
15 partner pull-ups

Directions:
1) Parter carry is completed as a group. Forward progress can only be made while one partner is being carried.

2) Team can sub out heavy farmers carry for partner carry as need.

3) Kettlebell swings + Partner pull-ups are completed by each person, one at a time. Partner A all the way thru, B all the way, C...

4) You can opt out of partner pull-ups, but reps must be chest to bar.

5) Once everyone has completed the 21-15 reps inside, begin the next round.

Friday Jan 20, 2017

Complete 4-5 rounds over 12 minutes.

Handstand kick ups, x10
Weighted dislocates, x10
Row 250/200m
Four rounds for time:
Row 500/425m
12 handstand push ups
12 toes to bar

Thursday Jan 19, 2017

Complete 2-3 rounds with empty bar:
A1. Hang power clean, x2
A2. Front squat, x2
A3. Hang squat clean, x2

With a continuously running 1:15 timer:

Complete 5 rounds with 40% of power clean:
B1. Hang power clean, x2
B2. Hang squat clean, x2

Complete 8 rounds, add weight every other round:
C. Hang squat clean, x3

Auxiliary strength:
D1. Jefferson curls, x5
D2. Weighted back extensions, x8
D3. Hollow holds, 10 lbs, :30
Complete 3 rounds.

Wednesday Jan 18, 2017

Complete 3-4 rounds in 12 minutes.

Turkish get up, x2 each arm
Sumo deadlift high pull, x7
Kip swings, x10
Run to Ash
20 minute AMRAP of:
5 pull ups
7 burpees
10 sumo deadlift high pull, 24/16kg

Rest 1:30 every 3 cycles.

22 reps per round.

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!