Gym WODs

Saturday Dec 17, 2016

In teams of 3, complete a 25 minute AMRAP of:
300m run
15 kettlebell swings
15 kettlebell squats
20 push ups
10 pull ups

When partner A completes the run, partner B starts.
When partner B completes the run, partner C starts.
Once partner C has completed all the his/her work, partner A can start their next round.

Friday Dec 16, 2016

(Take 10 minutes)
Build up to working weight on back squat
*every 2-3 sets, Jefferson curls x5
Every 3:00 complete:
Back squat, 5x5 @ 75% of 1RM

*all 5 sets should be the same weight.

Rest 4:00

Then, 15-12-9 reps for time:
Burpees
Toes to bar

Thursday Dec 15, 2016

Three rounds:
Hang power clean, x5
Push press, x5
Every 1:00 with empty bar

EMOM 10 minutes:
A1. Hang power clean, x3
A2. Push press, x3 (NO JERKS)

Aux strength:
B1. Good mornings, x8 (light)
B2. FLR, :45 unbroken
B3. Bent over row, x8
(Complete 3 rounds)

Wednesday Dec 14, 2016

(Take 15 minutes)
Push press, x3 build to heavy set
Deadlift, x5 @ same weight
Dot drills, x6 each leg
Kip swings, x10
"CrossFit Games Open WOD 13.2"
10 minute AMRAP of:
Shoulder to overhead, 115/75, x5
Deadlift, 115/75, x10
Box jumps, 24"/20", x15

Tuesday Dec 13, 2016

(Complete 4 rounds over 15 minutes)
10x wall balls
Duck walk, x12ft
20x Double unders
10x back extensions
"Wall ball Annie"
50-40-30-20-10 reps for time:
Wall balls, unbroken
Double unders
Sit ups

*make note of your medicine ball weight.

Monday Dec 12, 2016

(Complete 6-8 rounds over 15 minutes)
Hang power clean, x2
Barbell lunge, x2 each leg
Wall-facing handstand hold, :20
*Run 200m every other round
For time:
Run 500m

Then, 5-4-3-2-1 reps of:

Barbell lunge, each leg
(@ 55% front squat metric)
L-pull up
Handstand push up, strict deficit, 45/25

Then, run 500m

*sub 2x kipping HSPU and kipping pull up as needed.

Saturday Dec 10, 2016

"Follow the Leader"
In teams of 2-3, complete a 25 minute AMPAP:
Sumo deadlift high pull, x15, 24/16kg
Seal walk, x48ft
Air squat, x25
Sit ups, x20
Broad jump, x48ft

*One partner works at a time. Follow your partner after each movement.

Thursday Dec 08, 2016

A. Hang power snatch, x5 @ empty bar
(x3 rounds)

EMOM 10 minutes:
Hang power snatch, x3 @ 40%

Aux work:
B1. Bent over row, x8
B2. Back extension, x8
B3. Strict toes to bar, x8
(x3 rounds)

Wednesday Dec 07, 2016

(Complete 8-10 rounds over 18 minutes)
Squat snatch, x3
(or Power snatch + Overhead squat)
Kip swing, x10
*row 200/150m every 2-3 rounds
"Amanda"
9-7-5 reps for time:
Muscle up
Squat snatch @ 135/95 lbs.

*sub 1:1 chin ups & dips for muscle ups