Gym WODs

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.

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.