Gym WODs

Thursday Apr 21, 2016

Recovery WOD:

Row 8:00 @ recovery pace

Hang :30
Wall stretch, 2:00 each leg

Hang :30
Pigeon post, 2:00 each leg

Hang :30
Pec/shoulder stretch, :90 each arm

Three rounds of:
Hang :30
Jefferson curls, x10 + :10 hold

Row 8:00 @ recovery pace

Wednesday Apr 20, 2016

A1. Push press, x3
A2. Double under practice, x15-20
A3. Pistol holds, :20 each
Complete 4 rounds over 12 minutes.
Two rounds for time of:

Ring dips, x10
Double unders, x25
Pistols, x20, total, alternating
Double unders, x25
Kettlebell push press, x30 total, single arm, 24/16kg
Double unders, x25
Wall balls, x30, 20/14
Double unders, x25

Get as far as you can in 18 minutes.

*no one scales up - go fast!
Two rounds for time of:

Push ups, x10
Single unders, x50
Box pistols, x20, total
Single unders, x50
Kettlebell push press, x30 total, single arm, 16/8kg
Single unders, x50
Wall balls, x20, 14/12
Single unders, x50

Tuesday Apr 19, 2016

A1. Hang power snatch, x3
A2. Scapular pull ups, x8 || Rope pin practice
A3. High knee jump ropes, x50
Complete 6 rounds over 15 minutes
Five rounds for time of:
Hang power snatch, x5 @ ~55-65% of 1RM power snatch
Rope ascent, x1
Run, 200m
A1. Overhead squat, x5
A2. Scapular pull ups, x8 || Rope pin practice
A3. High knee jump ropes, x50
Complete 6 rounds over 15 minutes

Then,

Five rounds for time of:
Overhead squat, x8, 45/35
Rope lower, x2
Run, 200m
Five rounds for time of:
Squat snatch, x5 @ ~55-65% of 1RM power snatch
Legless rope ascent, x1
Run, 200m

Monday Apr 18, 2016

A1. Front squat, x3
A2. Row, x200/150m
A3. Duck walk, x24ft
Complete 4 rounds over 12 minutes.
Five minute AMRAP of:
Burpee bar touches, x10
Sit ups, x10

Rest 1:30

Five minute AMRAP of:
Rowing, calories

Rest 1:30

Five minute AMRAP of:
Pull ups, x10
Walking lunges, x10 each leg (20 total)
Five minute AMRAP of:
Burpee bar touches, x10
Sit ups, x10

Rest 1:30

Five minute AMRAP of:
Rowing, calories

Rest 1:30

Five minute AMRAP of:
Ring rows, x10
Walking lunges, x10 each leg (20 total)
Five minute AMRAP of:
Burpee bar touches

Rest 1:30

Five minute AMRAP of:
Rowing, calories

Rest 1:30

Rive minute AMRAP of:
Pull ups, CTB, x10
OH Walking lunges, 45/25, x10 each leg (20 total)

Sunday Apr 17, 2016

Recovery WOD:
Row 5:00/ Air Dyne 5:00 @ recovery pace

Duck walk
Bear crawl
Inch worm
Crab walk, x48ft each

Squat hold, 1:00
Hang, :20
Three rounds of each

5 push ups
10 sit ups
10 air squats
Five rounds @ EASY pace

Row 5:00/ Air Dyne 5:00 @ recovery pace

Saturday Apr 16, 2016

In teams of two
Four minutes on, two minutes off:

Station A:
Run 200m to Ash and back
Burpees/ (Push ups), x10

Station B:
Double unders, x30 (skips, x50)
Pull ups/ (ring rows), x10

Station C:
Rowing 250/200m
Toes to bar/ (sit ups), x10

Station D:
Box jumps, 24/20, x10 (Step ups, 20/14, x10)
Ball slams, x15/8

*partner A completes both movements as fast as possible, then partner B completes both movements. Repeat for the entire 4 minutes as many times as possible as a team. Then, rest 2:00.

Friday Apr 15, 2016

A1. Hang power snatch, x3 - light weight
A2. Overhead squat, x5
A3. Dot drills, x6 each (alternating each round)
A3. Run 200m (alternating each round)
Complete 4 rounds over 12 minutes.
"Nancy"
Five rounds for time of:
Run 400m
15 overhead squats, 95/65
Five rounds for time of:
Run 400m
10 overhead squats, 45/35

Thursday Apr 14, 2016

Recovery WOD:
Row 5:00/ Air Dyne 5:00 @ recovery pace

Duck walk
Bear crawl
Inch worm
Crab walk, x48ft each

Squat hold, 1:00
Hang, :20
Three rounds of each

5 push ups
10 sit ups
10 air squats
Five rounds @ EASY pace

Row 5:00/ Air Dyne 5:00 @ recovery pace

Wednesday Apr 13, 2016

A1. Turkish get up, x3 each arm
A2. Broad jump, x3 for MAX distance - who has the farthest total?!
A3. Back extensions, x8
Complete 3 rounds over 12 minutes.
15 minute AMRAP of:
10 bar muscle ups
:20 L-sit
30 sumo deadlift high pulls, 24/16kg
250 jump rope skips
50 dumbbell push press, total, one arm, 45/25
250 jump rope skips
30 sumo deadlift high pulls
:20 L-sit
[...]

(BMU alternates in order of preference: strict pull up, chest to bar pull up, kipping pull up, banded strict pull up, banded kipping pull up).

Get as far as you can in 15 minutes - start a second round if possible.
15 minute AMRAP of:
15 ring rows
:20 tuck-sit
30 sumo deadlift high pulls, 16/12kg
200 jump rope skips
50 dumbbell push press, total, one arm, 25/15
200 jump rope skips
30 sumo deadlift high pulls, 16/12kg
:20 tuck-sit
[...]

Tuesday Apr 12, 2016

A1. Back squat, x5
A2. Hang power clean practice, light weight, x3
A3. Active hang, :30
Complete 4 rounds over 12 minutes.
For time, complete:
10-8-6-4-2 reps of:
Hang power clean @ 55-65% of 1RM power clean
Toes to bar

Alternating with:
150/125m sprints on the rower.

(Each round complete the cleans & T2B, then row 150/125 fast).

*score is the weight and time to completion. GO FAST!
For time, complete:
15-13-11-9-7 reps of:
Wall balls
Sit ups

Alternating with:
150/125m sprints on the rower.