Gym WODs

Sunday Feb 21, 2016

Alternating every 5:00 for 6 total rounds between:
Row for distance at low RPE (rate of perceived effort)

Turkish get ups, x3 at a time on each hand (pick up each round where you left off)

*keep things slow and deliberate. The goal is NOT to push it, but rather find a pace that you can hold constantly throughout.

Saturday Feb 20, 2016

In teams of three, 25 minute AMRAP alternating through:

Sequence A:
DB hang power clean
DB front squat
DB jerk, x10 through the complex

Sequence B:
Double under, x30 (Or 50 alternating feet jump rope)
Sit ups, x15

(Instructions: Partners 1,2,3 take turns completing Sequence A, then Partners 1,2,3 take turns completing sequence B)

Friday Feb 19, 2016

Run 200m, x4
*complete one of the weighted elements from the WOD after each run (ohs, swing, lunge, squat)

Two rounds for time:
Run 400m
15 overhead squats
25 kettlebell swings, 24/16
L-sit, :20
Run 400m
8 barbell lunges, each leg
20 goblet squats, 24/16
L-sit, :20

(twice through the sequence)

20 minute time cap.

*your score is the weight used and time to completion.

Two rounds for time:
Run 400m
10 overhead squats, 45/35
20 kettlebell swings, 16/12
tuck-sit, :20
Run 400m
8 barbell lunges, each leg
15 goblet squats, 16/12
tuck-sit, :20

(twice through the sequence)

Thursday Feb 18, 2016

Wednesday Feb 17, 2016

A1. Push press 3-3-3-1-1-1+
A2. Scapular pull ups, x6-8 (every other round)
A2. Broad jumps, 48ft (every other round)
Every 2:00 - use the same weight for the 3s from last week. 1s should be heavy, NO MISSES.

Aux:
Cuban rotations 8-8-8-8

15 minute AMRAP of:
10 kettlebell push press, one kb in each hand, 16/8
10 hollow rocks
Row 250/200m
10 dips
10 hollow rocks
Row 250/200m
15 push ups
10 hollow rocks
Row 250/200m

15 minute AMRAP of:
10 dumbbell push press, each arm (20 total reps)
10 sit ups
Row 250/200m
15 push ups
10 sit ups
Row 250/200m

15 minute AMRAP of:
8 kettlebell push press, one kb in each hand, 24/16
10 hollow rocks
Row 250/200m
8 dips, strict
10 hollow rocks
Row 250/200m
12 ring push ups
10 hollow rocks
Row 250/200m

Tuesday Feb 16, 2016

Three cycles though:
250 jump rope skips
Handstand hold, wall-facing, :30
Duck walk, x24ft

5 rounds for time of:
10 pull ups, chin over (no butterfly)
48ft seal walk
10 walking lunges, each leg
Run 200m

5 rounds for time of:
10 ring rows
48ft bear crawl
10 walking lunges, total
Run 200m

5 rounds for time of:
5 L-pull ups
48ft seal walk
8 pistols, total
Run 200m

Monday Feb 15, 2016

A1. Front squat 3-3-3-1-1-1+
A2. Romanian deadlift, LIGHT/Medium weight, x5
Every 2:30. Use the same weight for the 3s that you used last week. 1s should be heavy, but NO misses.

Aux:
Back extension 8-8-8-8

For time:
5-4-3-2-1 reps of:
Deadlift @ 60-70% of 1RM

Alternating with 10-8-6-4-2 reps of:
Burpees

GO FAST!

For time:
12-12-12-12-12 reps of KB swings, russian

Alternating with 10-8-6-4-2 reps of:
Burpees

GO FAST!

Sunday Feb 14, 2016

Recovery WOD:

Move with intent for 30 minutes at a LOW INTENSITY through:
Bear crawl, 48ft
Lunge, with a twist, x48ft
Swing from pull up bar, :30
Down-dog to up-dog, x5, hold each position :10
Duck walk, x48ft
10-15 easy push ups
10-15 easy ring rows
Row 3:00 low/moderate pace
Wall stretch, 1:00 each leg

PARK DAY!

25 minute partner AMRAP

Partner A completes the following while partner B rests:
Bear crawl up the hill
Hang squat clean + thruster, x10, total
Lunge down

Switch.

Partner carry 100ft out and back (switch half way) OR BROAD JUMP AS A TEAM

Partner A runs the loop while partner B rests.

Switch.

Complete as many rounds as possible!

Friday Feb 12, 2016

A1. Push press, 5-5-5-3-3-3+
A2. Scapular pull up, x6-8 reps
Every 2:00 for 6 rounds. Two weights for 5s and 3s. Go for max reps on final set of 3s.

7 rounds for time of:
Farmers step ups, x10
Pull up, x7 (chin over)
V-up, x7

7 rounds for time:
Box step ups, x8
Ring rows, x8
Knee raises, x8

7 rounds for time of:
Box jump overs, 24/20, x7
Muscle up, x2
Toes to ring, x8 (must be unbroken from MU)