Gym WODs

Thursday Nov 17, 2016

Fall Throwdown WOD #1 "The Floater"
3:00 AMRAP of:
Burpee bar touches

WOD standards:
-Find a bar that is 6 inches above your fingers when standing upright with arms extended overhead.
-After every burpee, jump and touch the bar with both hands.
-Chest must touch the floor on every rep.

Instructions:
-This first WOD must be completed in the gym by next Thursday (11/17) at 7:30pm.
-Efforts must be filmed and posted to the Free Rangers page. (VHS format will not be accepted).
-A good way to complete this is to have partners take turns filming each other.

Tuesday Nov 15, 2016

(Complete 6-8 rounds over 15 minutes)
Push jerk, x5
Kip swing, x10
*Row 200/150 every other round
For time:
Row 500/425m
L-sit :30
30 push jerks @ 60% of jerk metric
15 ring muscle ups
L-sit :30
Row 500/425m

*the push jerks & muscle ups can be partitioned any way you like.

Substitutes for muscle ups:
-30 kipping chin ups
-30 banded chin ups
-30 ring rows

Monday Nov 14, 2016

(Complete 4 rounds over 15 minutes)
Banded dislocates
Banded pull-aparts
Sumo deadlift (no high pull), x8
Dot drills, x6
Three rounds for time:
20 sumo deadlift high pulls, 75/55 lbs.
15 ring dips
Run 500m

Saturday Nov 12, 2016

15 minute AMRAP of:
30 toes to bar
30 box jumps
30 dumbbell lunges, total
30 sit ups
30 dumbbell snatches, total
30 handstand push ups

Wednesday Nov 09, 2016

(Take 15 minutes)
Back squat, x5 up to WOD weight
Dot drills, x6
Jefferson curls, x5 (every other round)
For time:
Run 1000m
Back squat x20 reps
Run 500m*

*if you are unable to complete the set of 20 unbroken, finish all remaining squats after the second run.

Score is time and total tonnage on first squat set (reps completed x weight used).

1000m run = twice around both buildings
500m run = once around both buildings

Monday Nov 07, 2016

(Complete 4 rounds over 12 minutes)
Bench press, x5 heavier than WOD
Duck walk, x12ft
Double under practice, x20
1:30 on/ 1:30 off, x6 rounds
10x bench press @ 55% of bench press metric
20x air squat
Max double unders

*your score is the total double unders across all 6 rounds.