Gym WODs

Friday Apr 01, 2016

A1. Back squat, x5
A2. Jump rope, x100
A3. Scapular pull up, x8
Complete 4 rounds over 13 minutes.

"Cindy"
20 minute AMRAP of:
5 pull ups
10 push ups
15 air squats

OR

"Mary"
20 minute AMRAP of:
5 HSPU
10 pistols, alternating
15 pull ups

20 minute AMRAP of:
5 ring rows
10 sit ups
10 push ups
15 air squats
75 jump rope skips

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

Wednesday Mar 30, 2016

A1. Turkish get up, x5 each arm
A2. Handstand hold, :30
A3. Row 10/8 cal
Three rounds through over 12 minutes.

30-20-10 reps for time of:
Wall balls, 20/14 @ 10/9ft
Handstand walk (8, 6, 4 mats)
Hollow rocks
Row, calories

15 minute time cap.

30-20-10 reps for time of:
Medicine ball squats
Seal walk (48ft each round)
Sit ups
Row, calories

15 minute time cap.

30-20-10 reps for time of:
Wall balls, 20/14 @ 10/9ft, unbroken
Handstand walk (8, 6, 4 mats), unbroken
Toes to bar, unbroken
Row, calories

15 minute time cap.

Tuesday Mar 29, 2016

A1. Bench press, x5
A2. Banded dislocates, x8
A3. Double unders, x20-30
Complete 4 rounds over 13 minutes.

For time:
Run Ash/Ellis loop
- Max pull ups, unbroken
- Max push ups, unbroken
Run Ash/Ellis loop
- Max pull ups, unbroken
- Max push ups, unbroken
Run Ash/Ellis loop

For time:
Run Ash/Ellis loop
- Max banded pull ups, unbroken
- Max box push ups, unbroken
Run Ash/Ellis loop
- Max banded pull ups, unbroken
- Max box push ups, unbroken
Run Ash/Ellis loop

For time:
Run Ash/Ellis loop
- Max muscle ups
Run Ash/Ellis loop
- Max muscle ups
Run Ash/Ellis loop

Monday Mar 28, 2016

A1. Hang power clean + 2 lunges, + 1 push press + 1 front squat, building up weight
A2. Jog to Ash & back (every other round)
A3. Scapular pull ups, x8 (every other round)
Complete 4 total rounds over 12 minutes.

5-4-3-2-1 reps, unbroken, for time:
Hang power clean
Barbell lunge, each leg
Push press
Front squat

(Complete 5 front squats, 5 walking lunges on each leg, 5 push presses, 5 front squats, all without putting the bar down. Rest as needed. Then perform the same movements for 4,3,2,1 reps.)

Score is time to completion and weight used.

4 rounds for time of:
15 kettlebell swings, russian
10 goblet squats
7 kettlebell push press, each arm
Run 200m

Sunday Mar 27, 2016

RECOVERY WOD:

Two rounds through:

Row 5:00 - medium/light pace

Turkish get up, x5 each arm

Bear crawl, x48ft
Squat hold, 1:00
Crab walk, x48ft
Hang, passive, :30
Cat crawl, x24ft
Hang, active, :30

Saturday Mar 26, 2016

A1. Thruster, x5 up to working weight
A2. Banded dislocates
A3. Row 250/200m
Complete 4 rounds over 14 minutes.

21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 95 lb.
Women use 65 lb.

21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 65 lb.
Women use 45 lb.

A1. Push press, x5
A2. Dot drills, x4-6
A3. Jog to Ash and Back
Complete 3 rounds through over 14 minutes.

AMRAP of 5:00 on, 2:00 off, x3 rounds:
Row, 30/24 cal
Walking lunges, total, x30
Sit ups, x15
Push press, 45/35, x10
Kettlebell swings, Russian, x30
Sit ups, x15
Push press, 45/35, x10

*pick a pace that you can maintain consistently throughout.

Thursday Mar 24, 2016

Wednesday Mar 23, 2016

A1. Broad jump, x48ft
A2. Alternate between Squat clean + push press, x5 OR Dumbbell snatch, x5
A3. Banded dislocates, x10
Complete 4 rounds through over 12 minutes.

20 dumbbell squat cleans, 45/25 (one hand)
Run 400m
15 dumbbell push press, 45/25 (each arm)
Run 400m
15 dumbbell snatch, 45/25 (each arm)
Run 400m
200m farmers carry, 45/25 (one hand, carry at arms length)

15 minute time cap.

20 dumbbell squat cleans, 25/15 (one hand)
Run 400m
15 dumbbell push press, 25/15 (each arm)
Run 400m
15 dumbbell snatch, 25/15 (each arm)
Run 400m
200m farmers carry, 25/15 (one hand, carry at arms length)

15 minute time cap.

15 kettlebell squat cleans, 20/12 in each hand
Run 400m
15 kettlebell push press, 20/12 in each hand
Run 400m
15 double kettlebell snatch, 20/12 in each hand
Run 400m
200m farmers carry, 20/12 in each hand

15 minute time cap.