Gym WODs

Wednesday Nov 09, 2016

(Take 15 minutes)
Back squat, x5 up to WOD weight
Dot drills, x6
Jefferson curls, x5 (every other round)
For time:
Run 1000m
Back squat x20 reps
Run 500m*

*if you are unable to complete the set of 20 unbroken, finish all remaining squats after the second run.

Score is time and total tonnage on first squat set (reps completed x weight used).

1000m run = twice around both buildings
500m run = once around both buildings

Monday Nov 07, 2016

(Complete 4 rounds over 12 minutes)
Bench press, x5 heavier than WOD
Duck walk, x12ft
Double under practice, x20
1:30 on/ 1:30 off, x6 rounds
10x bench press @ 55% of bench press metric
20x air squat
Max double unders

*your score is the total double unders across all 6 rounds.

Wednesday Nov 02, 2016

(Complete 4 rounds over 12 minutes)

Push press, x5 up to working weight
Banded dislocates, x10
Row 200/150m
2:30 on/ 2:30 off, x4 rounds AMRAP:
Row 500/425m
Push press @ 70% of push press metric

*begin each round with your row. With whatever time you have remaining, complete max push press reps. Bar starts on the floor.

Tuesday Nov 01, 2016

(Complete 5 rounds)

50 high knee single unders
:20 pistol hold, each leg
Kip swing or rope climb practice
For time:
200 single unders
4 rope climbs, legless
20 pistols, total
150 single unders
3 rope climbs
15 pistols
100 single unders
2 rope climbs
10 pistols
50 single unders
1 rope climb
5 pistols

*Substitute 2x chin ups for rope climbs.

Saturday Oct 29, 2016

In teams of 3, complete 3 rounds for time:
Seal walk, 300ft
Broad jump, 300ft
300m farmers carry, (weight in each hand)

*one partner works at a time on the seal & broad jumps. Divide the work as needed.