Gym WODs

Four rounds for time:
Row 300/250m
7 split jerks @ 50% of jerk standard
20 wall balls, unbroken 20/14

18 minute AMRAP of:
Kettlebell swings, American, x10, 24/16
Pull ups, strict, x5
Dips, x5
Box steps, x10
Rest 1:00

12 minute AMRAP of:
10 DB hang squat cleans, each arm, 45/25
30 double unders
10 DB push jerks/push press, each arm
30 double unders
10 DB snatches, each arm
30 double unders
Run 200m

Last completed May 3, 2016

In teams of 3, complete three rounds for time:

Run 400m (or row 400/325m)
30 kettlebell swings, Russian, unbroken
15 partner pull ups
10 mats seal walk

*One person works at a time. Each teammate completes the movement and then the whole team moves on.

Example: Run/run/run, KB swing/KB swing/KB swing, etc.

Hint: going third on the run/row will likely be the most challenging position. ;-)

FRD12 WOD #9 "ALF"

Blue, Green, Red, Black Band:
For time:
50 pull ups*
100 push ups*
150 air squats*

Every :90 complete 1 cluster **
(@ 82% of push press standard)

*partition as needed.

**blue band cluster weight is 95/65

Cluster = Clean + Thruster

18 minute time cap.

For time, complete:

Ash/Ellis loop (or 1000m row)

Then, 4 rounds through:
Kettlebell chops, x10 each way, 24/16
Kettlebell push press, x10 each arm
Kettlebell squat, x10
Hollow rocks, x10

15 minute time cap.

15 minute AMRAP of:
1 rope ascent
3 hang power snatches @ 65% of power snatch standard
150 single unders

AMRAP of 3:00 of work, followed by 1:00 of rest, x4 rounds:
3 front squats @ 40% of front squat standard
5 burpee over the bar
12 sit ups

In teams of three.

30-20-10 reps for time:

Wall balls
Ball slams
Push ups
Rowing, calories
Toes to bar

Each round the TEAM must complete the required numbers of reps for each person.

Example: in the round of 30s, with 3 teammates, your team is required to complete 90 total reps of each move.

How your team divvies up the work is your strategy.

Once all the work for a movement is complete, rotate as a group.

Start anywhere and rotate in order.

"Wegner"

Blue band
In 16 minutes complete the following:

Max unbroken double unders.

Then, four rounds through:
Push ups, x12
Deadlift, x10 @ 50% of deadlift metric
Sit ups, x25

Then, a second max unbroken double unders.


Green, Red, Black band
In 16 minutes complete the following:

Max unbroken double unders.

Then, four rounds through:
Ring dips, x8
Deadlift, x10 @ 50% of deadlift metric
Sit ups, x25

Then, a second max unbroken double unders.


*On the double unders feel free to take several attempts at a max number if needed. Just remember, all the work must be completed by 16 minutes - including the second double under attempt.

*Mark your time when you start and complete the four rounds.

Score is time for the four rounds and total double unders across both attempts.