Gym WODs

Wednesday Jul 27, 2016

Back squat, 3 sets of 5 reps
*add weight to last time for all 3 sets

Three rounds through:
Box step/jumps, x5
Sumo deadlift high pulls, x5
Row 200/150m
Start a 20 minute clock.

Row 1000m then:

AMRAP with the remaining time:
10 box step ups, 24/20
10 sumo deadlift high pulls, 24/16
10 mats seal walk
Rest 1:00

Score is time on row and reps for AMRAP.

Tuesday Jul 26, 2016

Five rounds through:
Hang power clean, x2
Barbell lunge, x2
Thruster, x2
Row 200/150m
Complete 8 rounds for time:

Hang power clean, x3 @ 60% of power clean standard
Barbell lunges, x3 each leg
Thruster, x3

Each round must be completed unbroken. Bar must go to the floor between rounds.

15 minute time cap.

Saturday Jul 23, 2016

30 minute AMRAP as a team of 3:

Chin over hold, 1:30 total as a team
Handstand hold, 1:30 total as a team
Goblet squats, x45 total
Renegade row, x21 total (push up + row + row)
KB run around the building, one kettlebell, as a team

Friday Jul 22, 2016

Strength:
Deadlift, 3 sets of 5 reps

Three rounds through:
Push press, x3-5
Hang/swing, :30
Row, 200/150m
FRD12 WOD #7 "Cobb"

Complete the following for time:

Row 2000/1600m
60 kettlebell swings, Russian
45 shoulder to overhead
(@ 55% of push press standard)
30 pull ups

Blue & Green band:
use 20/12kg kettlebell

Red & Black band:
use 24/16kg kettlebell

*partition the work however you see fit.

Wednesday Jul 20, 2016

Four rounds through:
Power snatch, x2-3 up to working weight
Ring dips, x5 reps
Pull ups, x5 reps
Row 150m
6 rounds, :90 on/ :90 off, max reps:
1 rope ascent
5 power snatches @ 75% of power snatch standard
Max burpees
6 rounds, :90 on/ :90 off, max reps:
5 banded pull ups
7 hang power snatch, 45/35
Max burpees
6 rounds, :90 on/ :90 off, max reps:
3 bar muscle ups
5 power snatches @ 75% of power snatch standard
Max burpees

Tuesday Jul 19, 2016

Bench press, 3 sets of 5 reps

Three rounds through:
Handstand holds, :30
Pistol practice, x3-5 reps
Row 8 calories
12-9-6 reps for time of:
Rowing, calories (2x)
Handstand push ups
Pistols, each leg

*40 second L-sit after each round

15 minute time cap.
12-9-6 reps for time of:
Rowing, calories
Box handstand push ups
Walking lunges, each leg

*40 second tuck sit after each round
12-9-6 reps for time of:
Rowing, calories (2x)
Strict HSPU, deficit for men with 45#
Pistols, each leg

*40 second L-sit after each round

Monday Jul 18, 2016

Back squats, 3 sets of 5 reps

Three rounds through:
DB snatch, x3-5
DB hang squat clean, x3-5
DB push press, x3-5
Row 200/150m, fast
6 rounds for time of:
10 DB snatch, total, 45/25
10 DB hang squat clean, total
10 DB push press, total
10 DB goblet squat, total
10 hollow rocks

15 minute time cap.
Complete the workout with a 24/16kg kettlebell.

All KB sets must be unbroken.

Saturday Jul 16, 2016

Partner AMRAP in 30 minutes.

Team of two, one kettlebell.

Sumo deadlift high pulls, x15, each
Partner pull ups, x10 each
KB side to side, x15 each way, each
Handstand push ups, x10 each
KB goblet squat, x15 each
Toes to bar, x10 each
Broad jump, x20 mats, each

Alternate back and forth with your partner on each movement.

Friday Jul 15, 2016

Four rounds through:
• Hang power clean, x3 up to working weight
• Handstand hold, :20
• Wall ball, x7
• Jog 200m, every other round
Blue band:
Farmers carry 200m, 45/25#, each hand

Then, 5 rounds through:
Hang power clean, x5 @ 60% of power clean
Wall walk, x2 (chest to wall)
Wall balls, x15, 20/14

Then, Farmers carry 200m, 45/25#

Green, Red & Black band:
Farmers carry 200m, 24/16kg, each hand

Then, 5 rounds through:
Hang power clean, x5 @ 60% of power clean
Handstand walk, 24ft
Wall balls, x15, 20/14

Then, Farmers carry 200m