Gym WODs

Monday Apr 25, 2016

A1. Back squat, 5x5
A2. High knee single unders, x50
Complete over 15 minutes.

For time, complete:
25 kettlebell swings, American, 24/16
25 air squats
250 single unders

20 kettlebell swings
20 air squats
200 single unders

15 kettlebell swings
15 air squats
150 single unders

Go unbroken. Go fast!

25 kettlebell swings, Russian, 16/12kg
25 air squats
100 single unders

20 kettlebell swings
20 air squats
100 single unders

15 kettlebell swings
15 air squats
100 single unders

Three rounds for time:
20 kettlebell snatches, 24/16kg
15 burpees
40 double unders

Go fast!

Sunday Apr 24, 2016

Recovery WOD:

Row 8:00 @ recovery pace

Hang :30
Wall stretch, 2:00 each leg

Hang :30
Pigeon post, 2:00 each leg

Hang :30
Pec/shoulder stretch, :90 each arm

Three rounds of:
Hang :30
Jefferson curls, x10 + :10 hold

Row 8:00 @ recovery pace

Saturday Apr 23, 2016

Park WOD!

In teams of three, complete four rounds for time - 30 minute time cap:

Overhead slam ball toss, across the field, as a team

Wheel barrow walk, across the field, as a team

Sprint, across the field and back, each

25 air squats, each

Friday Apr 22, 2016

A1. Thrusters, x7, up to 95/65
A2. Row 250/200m
A3. Kip swings, x10
A4. Arm circles, x5 each way
Complete 4 rounds over 15 minutes.

"Jackie"
For time:
Row 1000m
Thrusters, 45/35, x50
Pull ups, x30

For time:
Row 1000m
Dumbbell thruster, single arm, 25/15, x50
Jumping pull ups, x20

Thursday Apr 21, 2016

Wednesday Apr 20, 2016

A1. Push press, x3
A2. Double under practice, x15-20
A3. Pistol holds, :20 each
Complete 4 rounds over 12 minutes.

Two rounds for time of:

Ring dips, x10
Double unders, x25
Pistols, x20, total, alternating
Double unders, x25
Kettlebell push press, x30 total, single arm, 24/16kg
Double unders, x25
Wall balls, x30, 20/14
Double unders, x25

Get as far as you can in 18 minutes.

*no one scales up - go fast!

Two rounds for time of:

Push ups, x10
Single unders, x50
Box pistols, x20, total
Single unders, x50
Kettlebell push press, x30 total, single arm, 16/8kg
Single unders, x50
Wall balls, x20, 14/12
Single unders, x50

Tuesday Apr 19, 2016

A1. Hang power snatch, x3
A2. Scapular pull ups, x8 || Rope pin practice
A3. High knee jump ropes, x50
Complete 6 rounds over 15 minutes

Five rounds for time of:
Hang power snatch, x5 @ ~55-65% of 1RM power snatch
Rope ascent, x1
Run, 200m

A1. Overhead squat, x5
A2. Scapular pull ups, x8 || Rope pin practice
A3. High knee jump ropes, x50
Complete 6 rounds over 15 minutes

Then,

Five rounds for time of:
Overhead squat, x8, 45/35
Rope lower, x2
Run, 200m

Five rounds for time of:
Squat snatch, x5 @ ~55-65% of 1RM power snatch
Legless rope ascent, x1
Run, 200m

Monday Apr 18, 2016

A1. Front squat, x3
A2. Row, x200/150m
A3. Duck walk, x24ft
Complete 4 rounds over 12 minutes.

Five minute AMRAP of:
Burpee bar touches, x10
Sit ups, x10

Rest 1:30

Five minute AMRAP of:
Rowing, calories

Rest 1:30

Five minute AMRAP of:
Pull ups, x10
Walking lunges, x10 each leg (20 total)

Five minute AMRAP of:
Burpee bar touches, x10
Sit ups, x10

Rest 1:30

Five minute AMRAP of:
Rowing, calories

Rest 1:30

Five minute AMRAP of:
Ring rows, x10
Walking lunges, x10 each leg (20 total)

Five minute AMRAP of:
Burpee bar touches

Rest 1:30

Five minute AMRAP of:
Rowing, calories

Rest 1:30

Rive minute AMRAP of:
Pull ups, CTB, x10
OH Walking lunges, 45/25, x10 each leg (20 total)

Sunday Apr 17, 2016

Recovery WOD:
Row 5:00/ Air Dyne 5:00 @ recovery pace

Duck walk
Bear crawl
Inch worm
Crab walk, x48ft each

Squat hold, 1:00
Hang, :20
Three rounds of each

5 push ups
10 sit ups
10 air squats
Five rounds @ EASY pace

Row 5:00/ Air Dyne 5:00 @ recovery pace

Saturday Apr 16, 2016

In teams of two
Four minutes on, two minutes off:

Station A:
Run 200m to Ash and back
Burpees/ (Push ups), x10

Station B:
Double unders, x30 (skips, x50)
Pull ups/ (ring rows), x10

Station C:
Rowing 250/200m
Toes to bar/ (sit ups), x10

Station D:
Box jumps, 24/20, x10 (Step ups, 20/14, x10)
Ball slams, x15/8

*partner A completes both movements as fast as possible, then partner B completes both movements. Repeat for the entire 4 minutes as many times as possible as a team. Then, rest 2:00.