Gym WODs

Thursday Feb 11, 2016

Recovery WOD:

Move with intent for 30 minutes at a LOW INTENSITY through:
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

Wednesday Feb 10, 2016

A1. Turkish get up, x3-5 each arm
A2. SDHP/ KB swing, x10-15
A3. High knee skips, x50
Complete 3-4 rounds over 12 minutes.

15 minute AMRAP of:
5 turkish get ups, each arm, 24/16
150 jump rope skips
30 sumo deadlift high pulls
150 jump rope skips
40 walking lunges, total (in place)
150 jump rope skips
30 kettlebell swings, russian
150 jump rope skips

15 minute AMRAP of:
5 turkish get ups, each arm, 15/10#
100 jump rope skips
30 sumo deadlift high pulls, 16/12kg
100 jump rope skips
30 walking lunges, total
100 jump rope skips
20 kettlebell swings, russian, 16/12kg
100 jump rope skips

15 minute AMRAP of:
5 turkish get ups, each arm, 20/12kg
100 jump rope skips, THEN 30 double unders
30 kettlebell snatches, total
100 jump rope skips, THEN 30 double unders
30 overhead walking lunges, weight in one hand, 20/12kg
100 jump rope skips, THEN 30 double unders

A1. Front squat 5-5-5-3-3-3+
A2. Row 150/100m
Every 2:30 for 6 rounds. Two weights for 5s and 3s. Go for max reps on final set of 3s.

Every 3:00 for 4 rounds:
Row 250/200m
Air squats, x20

NO ONE SCALES UP, GO FAST!

*score is total time to complete all four rounds.

Monday Feb 08, 2016

A1. Windmill, x8 each arm
A2. Fast run to Ash, jog back
Complete 3-4 rounds over 12 minutes.

4 rounds for time of:
Handstand walk, 24ft OR 4 wall walks
Sit up, x25
Run 400m

18 minute time cap.

4 rounds for time of:
24ft seal walk
Sit up, x20
Run 400m

4 rounds for time of:
48ft Handstand walk
Toes to bar, x12
Run 400m

Saturday Feb 06, 2016

With a partner complete 3 rounds through for AMRAP:
1:00/1:00/:30, work for a minute, rest for a minute, transition for 30 seconds.

Pistol/ Wall ball
KB snatch/ SDHP
Dip/ push ups
Ball slams

Friday Feb 05, 2016

A1. Press, x1
A2. Push press, x2
A3. Push jerk, x2
A4. Thruster, x2
A5. Row 100/80m FAST
Complete 4 rounds through.

For time, complete the following:
5 presses
15 sit ups
Row 300/250m
10 push presses
15 sit ups
Row 300/250m
15 push jerks
15 sit ups
Row 300/250m
10 thrusters
15 sit ups
Row 300/250m

15 minute time cap.

Log your time and weight used.

Four rounds through:
Push press, x5
Ball slams, x8
Row 100/80m fast

Then,

Four rounds through:
7 push presses
15 sit ups
Row 250/200m

Wednesday Feb 03, 2016

A1. Seal walk, x48ft
A2. L-sit, :20
A3. Broad jump, x48ft
A4. Hang, passive/active :30
A5. Max reps push ups
Complete 3 rounds through.

5 rounds for time of:
Box step ups, x15
Pull ups, x8
Run 200m

5 rounds for time of:
Box step ups, x12
Ring rows, x8
Run 200m

5 rounds through:
Box jump overs, x8
Bar muscle ups, x4
Run 200m

Tuesday Feb 02, 2016

A1. Hang power snatch, x2
A2. High knee jump ropes, x50
Complete 6 rounds over 14 minutes.

Hang power snatch, x5,4,3,2,1 @ ~65-75% of 1RM
Handstand push up, x10,8,6,4,2
Double unders, x30 each round (or 50 skips)

*go fast!

Complete 4 rounds through:
Romanian deadlift, x7
Knee raises, x10
Jump rope, x50

Then,

5 rounds for time:
6 dumbbell snatches, each arm
10 push ups
50 jump rope skips

Monday Feb 01, 2016

Strength
WOD

A1. Back squat, x5 add weight to last time
A2. Run fast to Ash, jog back
Complete 5 rounds over 15 minutes.

"Death by burpees"
1++ burpee every minute for as long as you can complete the required reps.

The whole class continues until the last person stops. If you are unable to complete the required reps in the minute, drop the reps by 4 and complete this number each round for the rest of the WOD.

Score is the highest number of reps completed in one minute.

Saturday Jan 30, 2016

In teams of four, with one partner at each station, complete 4 cycles for time:
Wall balls, x15
Dumbbell snatch, x15
Handstand walk, x24ft OR Seal walk, x48ft
Row 10/8 calories

*each partner is working at a different station. When EVERYONE has finished their respective station, you all rotate as a team to the next station. Every member must complete four rounds through all four stations. Scale weight/reps as needed.