Gym WODs

Tuesday May 17, 2016

A1. Turkish get up, x5 L-arm
A2. Rope pin practice OR kip swing, x10
A3. Turkish get up, x5 R-arm
A4. High knee skips, x100
Complete 2 rounds through over 15 minutes

Complete for time:
20 burpees

Then, 4 rounds through:
Rope ascent, x1
L-sit, :15
Double unders, x25

Then,
20 burpees

Complete for time:
15 burpees

Then, 4 rounds through:
Rope lowers, x2
Tuck-sit, :15
Single unders, x50

Then,
15 burpees

Complete for time:
20 burpees

Then, 4 rounds through:
Rope ascent, legless, x1
L-sit, :15
Bar muscle up, x5
Double unders, x25

Then,
20 burpees

Monday May 16, 2016

A1. Front squat, 3-3-2-2-1-1 - build to heavy single
A2. Dot drills, x4-6 each leg OR Run to Ash, alternating
Complete rounds over 18 minutes.

Two rounds for time:
Odd object carry, 200m (curb), 24/16kg
10 lunges each leg, holding kettlebell
10 hollow rocks
15 kettlebell squats
10 hollow rocks
20 kettlebell sumo deadlift high pulls
10 hollow rocks

Finish with one last odd object carry!

15 minute time cap.

*(odd object carry is just carrying your kettlebell, any way. All weighted elements are complete with your same kettlebell.)

Two rounds for time:
Odd object carry, 200m (curb), 16/12kg
10 lunges each leg, unweighted
15 sit ups
15 air squats
15 sit ups
20 kettlebell sumo deadlift high pulls
15 sit ups

Finish with one last odd object carry!

15 minute time cap.

Saturday May 14, 2016

20 minute AMRAP of:
Run around both buildings
10 toes to bar
10 back extensions
10 overhead lunges on each leg, 45/25# bumper
Rest 1:00

Friday May 13, 2016

A1. Power clean, x3
A2. Push press, x2
A3. Push jerk, x1
A4. Rounds 1-3-5 jog to Ash
Complete 5 rounds over 15 minutes

"Grace"
For time:
30 clean & jerks, 135/95

Cool down:
Jefferson Curls, x10 + :10 hold @ bottom
Pigeon pose, 2:00 L leg
Jefferson Curls, x10 + :10 hold @ bottom
Pigeon pose, 2:00 R leg
Jefferson Curls, x10 + :10 hold @ bottom

A1. Front squat, x5
A2. Push ups, x10
A3. Rounds 1-3-5 run to Ash
Complete 5 rounds

Then,

"Karen"
For time:
150 wall balls, 20/14 @ 10/9ft

Thursday May 12, 2016

RECOVERY WOD:

5:00 row @ 20 strokes per minute

5:00 pigeon pose stretch (2:30 on each leg)

5:00 row @ 22 strokes per minute

5:00 wall stretch (2:30 on each leg)

5:00 row @ 24 strokes per minute

5:00 moving at the bottom of a squat

Wednesday May 11, 2016

A1. Hang power snatch, x3, LIGHT WEIGHT PRACTICE
A2. Scapular pull ups OR Handstand hold :30 against wall
A3. Row 8/6 calories, fast
Complete 4-6 rounds over 15 minutes.

Five round AMRAP of 3:00 of work/ 1:00 of rest
5 pull ups
10 step ups, 24/20in box
15 dumbbell snatches, total, 45/25
20/15 calorie row

A1. Snatch grip Romanian deadlift, x7
A2. Dumbbell hang power snatch, x5 each
A3. Scapular pull ups, 8
A4. Row 8 calories, fast
Complete 4-6 rounds

THEN,

AMRAP of 3:00 of work/ 1:00 of rest
5 ring rows
10 step ups, 24/20in box
15 dumbbell snatches, total, 25/15
20/15 calorie row

AMRAP of 3:00 of work/ 1:00 of rest
5 L-pull ups
10 box jump overs
7 hang power snatches, 75/45
20/15 calorie row

A1. Back squat, x5
A2. Banded dislocates & pull-aparts, x8
A3. High knee jump rope, x50
Complete 5 rounds over 18 minutes

300 single unders
30 air squats
30 push ups
200 single unders
20 air squats
20 push ups
100 single unders
10 air squats
10 push ups

GO FAST!

Monday May 09, 2016

A1. Pressing Turkish get up, x1 each arm
A2. Dot drill, x4-6 on each leg
A3. High Box jumps, x5
Complete 3 rounds over 13 minutes

Two rounds for time of:
Run Ash/Ellis loop
20 Kettlebell swings, American, 24/16kg
20 Kettlebell push press, total (10 each arm)
20 Sit ups
20 Kettlebell swings, American
20 Kettlebell push press, total (10 each arm)
20 Sit ups

18 minute time cap.

(Run, complete 20/20/20/20/20/20, twice)

Two rounds for time of:
Run Ash/Ellis loop
20 Kettlebell swings, Russian, 16/12kg
20 Kettlebell push press, total (10 each arm)
20 Sit ups
20 Kettlebell swings, Russian, 16/12kg
20 Kettlebell push press, total (10 each arm)
20 Sit ups

18 minute time cap.

Two rounds for time of:
Run Ash/Ellis loop
20 Kettlebell Snatches, 24/16kg
20 Kettlebell push press, total (10 each arm)
20 Sit ups
20 Kettlebell Snatches, 24/16kg
20 Kettlebell push press, total (10 each arm)
20 Sit ups

Sunday May 08, 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 5:00 low/moderate pace

Wall stretch, 1:30 each leg

Saturday May 07, 2016

Team "Sit-up Murph"

Build a team of 3-4 people and complete Murph as fast as possible.

Run 400m x2 total laps, two teammates can run at once
100 sit ups
Run 400m x2 total laps, two teammates can run at once
200 push ups
Run 400m x2 total laps, two teammates can run at once
300 air squats
Run 400m x4 total laps, two teammates can run at once

*only one person can work at a time on the bodyweight movements.

30 minute time cap.