Gym WODs

Friday Apr 15, 2016

A1. Hang power snatch, x3 - light weight
A2. Overhead squat, x5
A3. Dot drills, x6 each (alternating each round)
A3. Run 200m (alternating each round)
Complete 4 rounds over 12 minutes.
"Nancy"
Five rounds for time of:
Run 400m
15 overhead squats, 95/65
Five rounds for time of:
Run 400m
10 overhead squats, 45/35

Thursday Apr 14, 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

Wednesday Apr 13, 2016

A1. Turkish get up, x3 each arm
A2. Broad jump, x3 for MAX distance - who has the farthest total?!
A3. Back extensions, x8
Complete 3 rounds over 12 minutes.
15 minute AMRAP of:
10 bar muscle ups
:20 L-sit
30 sumo deadlift high pulls, 24/16kg
250 jump rope skips
50 dumbbell push press, total, one arm, 45/25
250 jump rope skips
30 sumo deadlift high pulls
:20 L-sit
[...]

(BMU alternates in order of preference: strict pull up, chest to bar pull up, kipping pull up, banded strict pull up, banded kipping pull up).

Get as far as you can in 15 minutes - start a second round if possible.
15 minute AMRAP of:
15 ring rows
:20 tuck-sit
30 sumo deadlift high pulls, 16/12kg
200 jump rope skips
50 dumbbell push press, total, one arm, 25/15
200 jump rope skips
30 sumo deadlift high pulls, 16/12kg
:20 tuck-sit
[...]

Tuesday Apr 12, 2016

A1. Back squat, x5
A2. Hang power clean practice, light weight, x3
A3. Active hang, :30
Complete 4 rounds over 12 minutes.
For time, complete:
10-8-6-4-2 reps of:
Hang power clean @ 55-65% of 1RM power clean
Toes to bar

Alternating with:
150/125m sprints on the rower.

(Each round complete the cleans & T2B, then row 150/125 fast).

*score is the weight and time to completion. GO FAST!
For time, complete:
15-13-11-9-7 reps of:
Wall balls
Sit ups

Alternating with:
150/125m sprints on the rower.

Monday Apr 11, 2016

A1. Split jerk practice, x5 - light/medium weight
A2. Handstand hold, :20
A3. High knee jump rope, x50
Four rounds over 12 minutes.
Four rounds for time of:
Odd-object carry, 200m, 45/25lbs or 20/12kg, one arm
Handstand push ups, x12
Box Jumps, x12, 24/20
A1. Push press, x5
A2. Handstand hold, :20
A3. Jump rope, x50
Four rounds over 12 minutes.

Four rounds for time of:
Odd-object carry, 200m, 35/15 or 16/8kg one arm
Box push ups, x10
Box Jumps, x12, 20/12
Four rounds for time of:
Odd-object carry, 200m, 70/45 "zercher" bumper carry
Handstand push ups, x8, deficit, 45/25
Box Jump overs, x12, 24/20

Saturday Apr 09, 2016

In teams of 3 complete 3 rounds for time:

60 wall balls, alternating every 5 reps
60 push ups, alternating every 5 reps
60 ball slams, alternating every 5 reps

Partner carry to the lamp post, x3 (down, back, down)

Run around both buildings

Friday Apr 08, 2016

A1. Front squat, x3 reps
A2. Run 200m (alternating rounds)
A2. Banded pull aparts (alternating rounds)
Complete 4 rounds over 12 minutes.
"Helen"
Three rounds for time of:
400m run
21 kettlebell swings, American, 24/16kg
12 pull-ups
Three rounds for time of:
400m run
21 kettlebell swings, Russian, 16/12kg
12 jumping pull-ups
Three rounds for time:
400m run
21 kettlebell swings, American, 28/20kg, UNBROKEN
8 L-pull-ups

Wednesday Apr 06, 2016

A1. 3x through the complex, on each arm.
A2. Turkish get up, x3 each arm
A3. High knee jump ropes, x50
Complete three rounds over 12 minutes.

Dumbbell complex:
DB Hang squat clean, x1
DB snatch, x1
DB overhead walking lunge, in one hand, on each leg, x1
For time, complete:
40 overhead dumbbell walking lunges, 45/25, single dumbbell
Jump rope, x150 skips

40 push ups
Jump rope, x150 skips

40 dumbbell squat cleans, total 45/25, single dumbbell
Jump rope, x150 skips

40 sit ups
Jump rope, x150 skips

40 dumbbell snatches, total, 45/25, single dumbbell
Jump rope, x150 skips
For time, complete:
40 overhead dumbbell walking lunges, 25/15, single dumbbell
Jump rope, x150 skips

40 box push ups
Jump rope, x150 skips

40 dumbbell squats, total 25/15, single dumbbell
Jump rope, x150 skips

40 sit ups
Jump rope, x150 skips

40 dumbbell snatches, total, 25/15, single dumbbell
Jump rope, x150 skips
For time, complete:
40 overhead kettlebell walking lunges, 28/20kg, single kettlebell
Jump rope, x150 skips

40 push ups
Jump rope, x150 skips

40 kettlebell squat cleans, total 28/20kg, single kettlebell
Jump rope, x150 skips

40 sit ups
Jump rope, x150 skips

40 kettlebell snatches, total, 28/20kg, single kettlebell
Jump rope, x150 skips