Gym WODs

Monday May 23, 2016

A1. Power snatch, x2
A2. Overhead squat, x2
A3. Dislocates, x8
A4. Row 150/125m
Complete 4-5 rounds over 13 minutes.

3:00 on/ 1:00 off, x5 rounds for an AMRAP:
3 power snatches, 95/55
5 overhead squats
7 push ups
11 sit ups
13 walking lunges, total

3:00 on/ 1:00 off, x5 rounds for an AMRAP:
5 overhead squats, 45/25
7 box push ups
11 sit ups
13 walking lunges, total

3:00 on/ 1:00 off, x5 rounds for an AMRAP:
5 squat snatches, 115/65
7 push ups
11 sit ups
13 walking lunges, total

Sunday May 22, 2016

RECOVERY WOD:
Two rounds through:
Inch worm, x48ft
Duck walk, x48ft
Bear crawl, x48ft

Jump rope, 3:00

Hang, total of 1:00

Pec shoulder stretch, 1:30 each arm

Tea cups, x5 each way, each arm

In teams of 3, complete 3 rounds for time:
Ash/Ellis run
45 wall balls, alternating every 5 reps
45 partner pull ups, strict, alternating every 5 reps
45 ball slams, alternating every 5 reps

30 minute time cap.

Friday May 20, 2016

A1. Romanian deadlift, x7
A2. Handstand hold, :20
A3. Side to side swings, x10
Complete 4 rounds over 10 minutes

Then, spend 3-5 minutes building up to the weight you will use for the WOD.

"Diane"
21-15-9 reps for time of:
Deadlift, 225/155
Handstand push ups

Cool down:
Jefferson curls (light weight), x10 + :10 hold on last rep
Pigeon pose, 2:00 Left leg
Jefferson curls, x10 + :10 hold on last rep
Pigeon pose, 2:00 Right leg
Jefferson curls, x10 + :10 hold on last rep

Four rounds for time of:
10 romanian deadlifts, 95/55
7 box handstand push ups

Thursday May 19, 2016

RECOVERY WOD:
Two rounds through:
Inch worm, x48ft
Duck walk, x48ft
Bear crawl, x48ft

Jump rope, 3:00

Hang, total of 1:00

Pec shoulder stretch, 1:30 each arm

Tea cups, x5 each way, each arm

Wednesday May 18, 2016

A1. Hang clean, x3 - TECHNIQUE WEIGHT - aiming to catch in a low(er) squat position
A2. Push press, x5
A3. Row 200/150m
Complete 4-6 rounds over 15 minutes

15 minute AMRAP of:
Row 300/250m
Push press, x10, 75/45
Box step ups, x15
Sit ups, x20

A1. Romanian deadlift, x8
A2. Medicine ball hang clean, x8
A3. Push press, x5
A4. Row 200/150m
Complete 4-6 rounds over 15 minutes

Then,

15 minute AMRAP of:
Row 300/250m
Push press, x10, 45/35
Box step ups, x15
Sit ups, x20

15 minute AMRAP of:
Row 300/250m
Shoulder to overhead, 135/85, x10
Box jump overs, x10
Toes to bar, unbroken, x10

Tuesday May 17, 2016

A1. Turkish get up, x5 L-arm
A2. Rope pin practice OR kip swing, x10
A3. Turkish get up, x5 R-arm
A4. High knee skips, x100
Complete 2 rounds through over 15 minutes

Complete for time:
20 burpees

Then, 4 rounds through:
Rope ascent, x1
L-sit, :15
Double unders, x25

Then,
20 burpees

Complete for time:
15 burpees

Then, 4 rounds through:
Rope lowers, x2
Tuck-sit, :15
Single unders, x50

Then,
15 burpees

Complete for time:
20 burpees

Then, 4 rounds through:
Rope ascent, legless, x1
L-sit, :15
Bar muscle up, x5
Double unders, x25

Then,
20 burpees

Monday May 16, 2016

A1. Front squat, 3-3-2-2-1-1 - build to heavy single
A2. Dot drills, x4-6 each leg OR Run to Ash, alternating
Complete rounds over 18 minutes.

Two rounds for time:
Odd object carry, 200m (curb), 24/16kg
10 lunges each leg, holding kettlebell
10 hollow rocks
15 kettlebell squats
10 hollow rocks
20 kettlebell sumo deadlift high pulls
10 hollow rocks

Finish with one last odd object carry!

15 minute time cap.

*(odd object carry is just carrying your kettlebell, any way. All weighted elements are complete with your same kettlebell.)

Two rounds for time:
Odd object carry, 200m (curb), 16/12kg
10 lunges each leg, unweighted
15 sit ups
15 air squats
15 sit ups
20 kettlebell sumo deadlift high pulls
15 sit ups

Finish with one last odd object carry!

15 minute time cap.

Saturday May 14, 2016

20 minute AMRAP of:
Run around both buildings
10 toes to bar
10 back extensions
10 overhead lunges on each leg, 45/25# bumper
Rest 1:00

Friday May 13, 2016

A1. Power clean, x3
A2. Push press, x2
A3. Push jerk, x1
A4. Rounds 1-3-5 jog to Ash
Complete 5 rounds over 15 minutes

"Grace"
For time:
30 clean & jerks, 135/95

Cool down:
Jefferson Curls, x10 + :10 hold @ bottom
Pigeon pose, 2:00 L leg
Jefferson Curls, x10 + :10 hold @ bottom
Pigeon pose, 2:00 R leg
Jefferson Curls, x10 + :10 hold @ bottom

A1. Front squat, x5
A2. Push ups, x10
A3. Rounds 1-3-5 run to Ash
Complete 5 rounds

Then,

"Karen"
For time:
150 wall balls, 20/14 @ 10/9ft