Gym WODs

Monday Jul 04, 2016

"Team 1776"
In teams of 2-3 complete the following for time:
800m row, total
50 burpees, total
100 step ups (20in)
100 pull ups
100 push ups
150 weighted sit ups
150 wall balls (20/14) @ 10/9ft
250 double unders
76 mats, bear crawl, each

30 minute time cap.

*Reminder: Marie and Ryan are hosting a BBQ/ pool party this afternoon from 1-6pm. Open to all Free Rangers! Come join us!

Saturday Jul 02, 2016

In teams of 3-4, complete 4 rounds of the following:

100 meter farmers carry, each
100 foot wheel barrow, each (or bear crawl)
100 foot walking lunge, each
100 foot seal walk, TOTAL
Row 1000m, TOTAL

35 minute time cap.

*each round, complete only a total of 100FT on the seal walk and 1000M on the row. How you divvy up this work, is up to your team's head strategist.

Friday Jul 01, 2016

WOD warm up drills:
A1. back squat, x3 @ weight
(75% of the back squat band standard)
A2. Jog to Ash
A3. Banded dislocates
A4. Push ups & sit ups x5-8
Complete 3-4 rounds before WOD.
FRD12 WOD #4 - "Butters"
For time:
Back squat, x10 @ 75% of back squat standard
Run 800m (Ash-Ellis)
Sit ups
Push ups
Run 400m
Back squat, x5 @ 75%

Yellow: 60 sit ups/ 30 box push ups

Blue: 60 sit ups/ 45 push ups

Green: 75 it ups/ 75 push ups

Red: 100 sit ups/ 100 push ups

Black: 100 sit ups/ 100 push ups

*partition the bodyweight reps as needed. squats are unbroken.

Wednesday Jun 29, 2016

Upper body strength routine.

WOD warm up drills:
-Rope pin practice OR scapular pull ups, x8
-Wall-facing handstand hold + head touches, x10
-Dot drills, x4-6

Complete 3-4 rounds before WOD.
5 rounds for time of:
Rope ascent, x2
10(-8-6-4-2) handstand push ups
Broad jump, 100ft (down and back across gym)

13 minute time cap.
5 rounds for time of:
1 rope ascent
10 push ups
Broad jump, x50ft

13 minute time cap.
5 rounds for time of:
1 rope ascent, seated legless/ legless
10(-8-6-4-2) deficit, strict, HSPU, 45/25
Broad jump, x100ft

13 minute time cap.

Tuesday Jun 28, 2016

Lower body strength routine.

WOD warm up drills:
-hang power clean, x2-3
-thruster, x2-3
-barbell lunge, x2-3
-high knee skips, x50

Complete 3-4 rounds before WOD.
For time, complete unbroken sets of:
5-4-3-2-1 reps:
Hang power clean
Thruster
Barbell lunge, each leg

*100 single unders after each set.

Weight: 60-70% of power clean band standard.

(Example: 5 HPCl, 5 Thrusters, 10 total barbell lunges, Rest as needed, 4,4,8, Rest, 3,3,6, etc...)

Monday Jun 27, 2016

Upper body strength routine.

WOD warm up drills:
-KB cross chops, x3-5 each way
-KB swings, x5
-air squats, x5-8
-KB push press, x3-5 each

Complete 3-4 rounds before the WOD.
21-18-15-12 reps for time:
Kettlebell cross chops, total
Kettlebell swings, American
Kettlebell squats
Kettlebell push press, total
Seal walks, in mats

*pick a weight that you can complete the reps unbroken.

18 minute time cap.

Saturday Jun 25, 2016

In teams of 3-5, complete four rounds of the following:

Row, 15/12 calories
Dumbbell snatches, x10 each arm
Step ups, x15
Burpees, x12
Sit ups, x20
Rest.

30 minute time cap.

Instructions:
1) each partner begins at a different station.
2) once EVERYONE has completed their required work, rotate to the next station in order.
3) repeat until everyone has completed four full rounds of each movement.

Friday Jun 24, 2016

WOD warm up drills:
-Snatch, x2-3 building up to working weight
-kip swing, x10
-Pistol hold, :15 each leg
-50 high knee skips

Complete 4-5 rounds before WOD.
FRD12 WOD #3 - "ML"

Yellow band
5 rounds for time:
5 hang power snatch, 45/35
10 jumping pull ups
10 box push ups
10 walking lunges, each leg
100 single unders

Blue band
5 rounds for time:
3 power snatches @ 75% of blue band power snatch weight (or 95/65 - whichever is lower)
5 pull ups
12 push ups
10 overhead walking lunges, each leg, 25/15
100 single unders

Green band
5 rounds for time:
3 power snatches @ 80% of green band power snatch weight
5/3 pull ups, strict
5/3 ring dips, strict
5 pistols, each leg, alternating
30 double unders

Red band
5 rounds for time of:
3 squat snatches @ 75% of red band squat snatch weight
4/2 ring muscle ups
5 pistols, each leg, alternating
30 double unders, unbroken

Black band
5 rounds for time of:
3 squat snatches @ 80% of black band squat snatch weight
4/2 ring muscle ups, strict
5 pistols, each leg, alternating
30 double unders, unbroken

Wednesday Jun 22, 2016

Lower body strength routine.

Complete 3-4 rounds before the WOD:
-Jog to Ash & back
-Wall balls, x5
-Sumo deadlift high pulls, x5
Three rounds for time of:
400m run (OR 500/425m row)
35/25/15 wall balls, unbroken
15/25/35 sumo deadlift high pulls, unbroken
Rest 3:00

*each round rep scheme changes by 10.
**PICK A WEIGHT THAT ALLOWS YOU TO COMPLETE THE WORK UNBROKEN

Score is total time, including rest. Note your weights used. (Anyone game to try 25 or even 35 lb. slam balls?!)