Gym WODs

Monday Apr 11, 2016

A1. Split jerk practice, x5 - light/medium weight
A2. Handstand hold, :20
A3. High knee jump rope, x50
Four rounds over 12 minutes.
Four rounds for time of:
Odd-object carry, 200m, 45/25lbs or 20/12kg, one arm
Handstand push ups, x12
Box Jumps, x12, 24/20
A1. Push press, x5
A2. Handstand hold, :20
A3. Jump rope, x50
Four rounds over 12 minutes.

Four rounds for time of:
Odd-object carry, 200m, 35/15 or 16/8kg one arm
Box push ups, x10
Box Jumps, x12, 20/12
Four rounds for time of:
Odd-object carry, 200m, 70/45 "zercher" bumper carry
Handstand push ups, x8, deficit, 45/25
Box Jump overs, x12, 24/20

Saturday Apr 09, 2016

In teams of 3 complete 3 rounds for time:

60 wall balls, alternating every 5 reps
60 push ups, alternating every 5 reps
60 ball slams, alternating every 5 reps

Partner carry to the lamp post, x3 (down, back, down)

Run around both buildings

Friday Apr 08, 2016

A1. Front squat, x3 reps
A2. Run 200m (alternating rounds)
A2. Banded pull aparts (alternating rounds)
Complete 4 rounds over 12 minutes.
"Helen"
Three rounds for time of:
400m run
21 kettlebell swings, American, 24/16kg
12 pull-ups
Three rounds for time of:
400m run
21 kettlebell swings, Russian, 16/12kg
12 jumping pull-ups
Three rounds for time:
400m run
21 kettlebell swings, American, 28/20kg, UNBROKEN
8 L-pull-ups

Wednesday Apr 06, 2016

A1. 3x through the complex, on each arm.
A2. Turkish get up, x3 each arm
A3. High knee jump ropes, x50
Complete three rounds over 12 minutes.

Dumbbell complex:
DB Hang squat clean, x1
DB snatch, x1
DB overhead walking lunge, in one hand, on each leg, x1
For time, complete:
40 overhead dumbbell walking lunges, 45/25, single dumbbell
Jump rope, x150 skips

40 push ups
Jump rope, x150 skips

40 dumbbell squat cleans, total 45/25, single dumbbell
Jump rope, x150 skips

40 sit ups
Jump rope, x150 skips

40 dumbbell snatches, total, 45/25, single dumbbell
Jump rope, x150 skips
For time, complete:
40 overhead dumbbell walking lunges, 25/15, single dumbbell
Jump rope, x150 skips

40 box push ups
Jump rope, x150 skips

40 dumbbell squats, total 25/15, single dumbbell
Jump rope, x150 skips

40 sit ups
Jump rope, x150 skips

40 dumbbell snatches, total, 25/15, single dumbbell
Jump rope, x150 skips
For time, complete:
40 overhead kettlebell walking lunges, 28/20kg, single kettlebell
Jump rope, x150 skips

40 push ups
Jump rope, x150 skips

40 kettlebell squat cleans, total 28/20kg, single kettlebell
Jump rope, x150 skips

40 sit ups
Jump rope, x150 skips

40 kettlebell snatches, total, 28/20kg, single kettlebell
Jump rope, x150 skips

Tuesday Apr 05, 2016

A1. Ring dips, x5 reps, strict
A2. Scapular pull ups, x8
A3. Banded dislocates, x8
A4. Row, x100m fast - who has the record for the day?
Complete 4 rounds over 12 minutes.
Three rounds for time of:
Row 500/425m
15 V-ups
12 burpees
10 pull ups, strict

15 minute time cap.
Three rounds for time of:
Row 500/425m
15 sit ups
10 burpees
10 ring rows
Three rounds for time of:
Row 500/425m
7 muscle ups
10 toes to ring (directly transition from the last muscle up)

Monday Apr 04, 2016

A1. Push press, x3 up to 135/85
A2. Romanian deadlift, x5 up to 135/85
A3. Double under practice, x20-30
Complete 4 rounds through over
AMRAP of 3:00 on, 1:00 off, x5 rounds:
5 push press, 95/65
8 deadlift, 95/65
15 step ups, 24/20
30 double unders

*keep a running tally of how many rounds you complete. Pick up each rest interval where you left off.
AMRAP of 3:00 on, 1:00 off, x5 rounds:
5 push press, 65/45
8 romanian deadlift, 65/45
15 step ups, 24/20
70 single unders
AMRAP of 3:00 on, 1:00 off, x5 rounds:
5 shoulder to overhead, 135/85
8 deadlift, 135/85
15 step ups, 24/20
50 double unders

Sunday Apr 03, 2016

Recovery WOD:
2:00 each leg in the wall stretch
:30 hanging

Row, easy, 5:00
:30 hanging

2:00 each leg in pigeon pose
:30 hanging

Carry a light/medium object on your shoulders around both buildings, walking
:30 hanging

3:00 90/90 rotations
:30 hanging

5:00 on air dyne bike, easy
:30 hanging

2:00 squat hold, unweighted
:30 hanging

Saturday Apr 02, 2016

Teams of 2,
Complete the following with one shared barbell:
60 sumo deadlift high pulls (below the knee)
60 front squats
Run 400m
60 push press
60 back squats
Run 400m
60 hang power snatch
60 overhead squats
Run 400m

*runs are complete with the barbell being supported by both teammates.
**10 burpees each every time the barbell touches the ground