Gym WODs

Monday May 02, 2016

A1. Power snatch, x3
A2. Row 150/125, FAST
Complete 4-6 rounds over 13 minutes.

Start light and add weight every other round on the snatches.

Four rounds, starting every 6:00, for total time:
Row 500/425m
Walking lunges, x10 each leg
Toes to bar, x12

A1. Wide grip, Romanian deadlift, x5
A2. Knee raises, x5
A3. Row 200/150m
Complete 4-6 rounds over 13 minutes

Then,

Four rounds, starting every 6:00, for total time:
Row 425/350m
Walking lunges, x10 each leg
Knee raises, x10

A1. Squat snatch, x3
A2. Row 150/125m, FAST

Then,

Four rounds, starting every 6:00, for total time:
Row 500/425m
OH walking lunge, 45/25, x10 each leg, UNBROKEN
Toes to bar, x15, UNBROKEN

Saturday Apr 30, 2016

In teams of 3-4 complete the following, relay style.

30 minute AMRAP of:

Run 400m

Burpees, x25

Row 400/325m

Toes to bar/knee raises, x20

*Rest until the teammate behind you complete the PREVIOUS round.

Example:
-Partner A runs 400m.
-When Partner A completes the run, partner B starts their 400m run and partner A rests.
-When Partner B completes the run, partner C starts their 400m run, partner A starts their burpees, and Partner B rests.
-etc.

Friday Apr 29, 2016

Complete two rounds of 10 reps at each station for Fight Gone Bad.
Rest 2:00 between sets.
Then, let's go!

"Fight Gone Bad"
3 rounds, 1:00 each station, AMRAP:
Wall balls, 20/14
Sumo deadlift high pulls, 32/20kg
Box jump/step up, 24/20
Push press, 75/45
Rowing, calories
Rest

Medicine ball squats, 14/12
Sumo deadlift high pulls, 16/8kg
Box step ups, 20inch
Push press, 35/15 lbs. dumbbell
Rowing, calories
Rest

Thursday Apr 28, 2016

Recovery WOD:

Row for 8 minutes @ 20 strokes per minute (bottom number)

Stretch for 3:00

Row 8 minutes @ 22 strokes per minute

Stretch 3:00

Row 8 minutes @ 24 strokes per minute

Stretch 3:00

The pace doesn't matter - just make sure to nail the strokes per minute reading.

Wednesday Apr 27, 2016

A1. Power clean, x2
A2. Push jerk, x3
A3. Barbell lunge, x4 total
A4. Take 10 pulls on the rower to measure the highest cal/hr reading.
Complete 4-6 rounds over 15 minutes.

For time, complete:
Deadlift, x25 - 25% of 1RM deadlift
Push ups, x25
Walking lunge, x25, each leg

Rest 2:00

Deadlift, x25 - 25% of 1RM deadlift
Push ups, x25
Walking lunge, x25, each leg

Four rounds of:
Romanian deadlift, x5
Push press, x5
Take 10 pulls on the rower to measure the highest cal/hr reading.

Then,

For time, complete:
Romanian deadlift, x15 - 65/45
Push ups, x20
Walking lunge, x25, each leg

Rest 2:00

Romanian deadlift, x15 - 65/45
Push ups, x20
Walking lunge, x25, each leg

For time complete:
Deadlift, x25 @ 135/85
Overhead barbell lunge, x20, total
Push ups, x25

Rest 2:00

Deadlift, x25 @ 135/85
Overhead barbell lunge, x20, total
Push ups, x25

Tuesday Apr 26, 2016

A1. Turkish get up, x3 each arm
A2. Side-to-side swing, :30
A3. Handstand hold, :20
A4. Run 200m
Complete 3 rounds over 15 minutes

5 rounds for time of:
Pull ups (chin over)*, x10
Handstand walk, x24ft
V-ups, x10
Run 200m

*butterfly is off for today's WOD.

15 minute time cap.

5 rounds for time:
Jumping pull ups, x10
Seal walk, x24ft
Sit ups, x15
Run 200m

5 rounds for time of:
L-pull ups, x7
Handstand walk, x48ft - unbroken
Run 200m

Monday Apr 25, 2016

A1. Back squat, 5x5
A2. High knee single unders, x50
Complete over 15 minutes.

For time, complete:
25 kettlebell swings, American, 24/16
25 air squats
250 single unders

20 kettlebell swings
20 air squats
200 single unders

15 kettlebell swings
15 air squats
150 single unders

Go unbroken. Go fast!

25 kettlebell swings, Russian, 16/12kg
25 air squats
100 single unders

20 kettlebell swings
20 air squats
100 single unders

15 kettlebell swings
15 air squats
100 single unders

Three rounds for time:
20 kettlebell snatches, 24/16kg
15 burpees
40 double unders

Go fast!

For time:
Row 1000m
Dumbbell thruster, single arm, 25/15, x50
Jumping pull ups, x20