Gym WODs

Wednesday Jul 13, 2016

Four rounds through:
• Pull ups, x5 reps
• Dips, x5 reps
• KB swings, x10
• Double unders, x20
50-40-30-20-10 reps for time:
Kettlebell swing, russian, 24/16
Double unders
Sit ups

15 minute time cap.

*sub 3x single unders for double unders.

GO FAST!

Tuesday Jul 12, 2016

Strength:
• Back squat, 3 sets of 5 reps

Three rounds through:
• Front squat, x 3 reps
• Row 8 calories
• Pec/ shoulder stretch, :30 each arm
21-18-15-12-9 reps for time:
Row, calories
Front squat @ 35% of Front squat standard.
Push ups

15 minute time cap.
21-18-15-12-9 reps for time:
Row, calories
Front squat @ 35% of Front squat standard.
Ring dips

15 minute time cap.

Monday Jul 11, 2016

Upper body.

WOD warm up drills:
- dot drills, x6 each leg
- kipping pull up, x3-5
- kb push press, x3-5 each arm
Complete 4 rounds before WOD.
10 turkish get ups, total, 20/12kg

Four rounds through:
Pull ups, x10, chin over
KB Push press, each arm, x10
Box jumps, x15, 24/20

10 turkish get ups, total

18 minute time cap.
8 turkish get up

Four rounds through:
8 ring rows
8 KB push press, each arm
10 box step ups

8 turkish get ups

18 minute time cap.
10 turkish get ups, total, 24/16kg

Four rounds through:
Pull ups, x10, strict
KB Push press, each arm, x10
10 box jump-overs, 24/20

10 turkish get ups, total

18 minute time cap.

Saturday Jul 09, 2016

"Deck of death"

Hearts: Push ups
Spades: Sit ups
Diamonds: Jumping lunges, total
Clubs: KB swings, russian

Joker /: Your team runs around both buildings.
Joker X: Give a team 15 burpees each person.

Friday Jul 08, 2016

Lower body.

WOD warm up drills:
- deadlift, x3-5
- overhead squat, x3-5 up to working weight
- row 250/200m
Complete 4-5 rounds before WOD.
"Atlas"
Row 500/ 425m

Then, three rounds through:
15 deadlifts
7 overhead squats

Row 500/ 425m

*weight is overhead squat standard. No rack.

Wednesday Jul 06, 2016

Lower body.

WOD warm up:
- power clean, x2-3 building up to weight
- banded dislocates
- row, 10/8 calories
Complete 4-5 rounds before WOD.
Five rounds 2:00 on/ 2:00 off, for max calories:
Power clean, x5 @ ~70% of power clean standard
Burpee over bar, x8
Rowing, max calories
Five rounds 2:00 on/ 2:00 off, for max calories:
Hang power clean, x5 @ 45/35
Burpees, x5
Rowing, max calories

Tuesday Jul 05, 2016

Upper body.

WOD warm up:
- 5 walking lunges, each leg, LIGHT
- 5 push press, each arm
- 50 single unders OR double under practice
Complete 4 rounds before WOD.
5 rounds for time:
10 racked walking lunges, each leg, 45/25
10 push press, each arm
10 toes to bar

Rest 2:00, then a set of max unbroken double unders.

**perform max single unders in 2:00 if you cannot do double unders. These DO NOT have to be unbroken.
5 rounds for time:
8 racked walking lunges, each leg, 25/15
8 push press, each arm
10 sit ups

Then, within 2:00 start 2:00 of max single unders.
5 rounds for time:
10 racked walking lunges, each leg, 45/25 in both hands
10 push press, 45/25 in both hands
10 toes to bar, unbroken

Rest 2:00, then a set of max unbroken double unders.