Gym WODs

Tuesday Apr 05, 2016

A1. Ring dips, x5 reps, strict
A2. Scapular pull ups, x8
A3. Banded dislocates, x8
A4. Row, x100m fast - who has the record for the day?
Complete 4 rounds over 12 minutes.

Three rounds for time of:
Row 500/425m
15 V-ups
12 burpees
10 pull ups, strict

15 minute time cap.

Three rounds for time of:
Row 500/425m
15 sit ups
10 burpees
10 ring rows

Three rounds for time of:
Row 500/425m
7 muscle ups
10 toes to ring (directly transition from the last muscle up)

Monday Apr 04, 2016

A1. Push press, x3 up to 135/85
A2. Romanian deadlift, x5 up to 135/85
A3. Double under practice, x20-30
Complete 4 rounds through over

AMRAP of 3:00 on, 1:00 off, x5 rounds:
5 push press, 95/65
8 deadlift, 95/65
15 step ups, 24/20
30 double unders

*keep a running tally of how many rounds you complete. Pick up each rest interval where you left off.

AMRAP of 3:00 on, 1:00 off, x5 rounds:
5 push press, 65/45
8 romanian deadlift, 65/45
15 step ups, 24/20
70 single unders

AMRAP of 3:00 on, 1:00 off, x5 rounds:
5 shoulder to overhead, 135/85
8 deadlift, 135/85
15 step ups, 24/20
50 double unders

Sunday Apr 03, 2016

Recovery WOD:
2:00 each leg in the wall stretch
:30 hanging

Row, easy, 5:00
:30 hanging

2:00 each leg in pigeon pose
:30 hanging

Carry a light/medium object on your shoulders around both buildings, walking
:30 hanging

3:00 90/90 rotations
:30 hanging

5:00 on air dyne bike, easy
:30 hanging

2:00 squat hold, unweighted
:30 hanging

Saturday Apr 02, 2016

Teams of 2,
Complete the following with one shared barbell:
60 sumo deadlift high pulls (below the knee)
60 front squats
Run 400m
60 push press
60 back squats
Run 400m
60 hang power snatch
60 overhead squats
Run 400m

*runs are complete with the barbell being supported by both teammates.
**10 burpees each every time the barbell touches the ground

Friday Apr 01, 2016

A1. Back squat, x5
A2. Jump rope, x100
A3. Scapular pull up, x8
Complete 4 rounds over 13 minutes.

"Cindy"
20 minute AMRAP of:
5 pull ups
10 push ups
15 air squats

OR

"Mary"
20 minute AMRAP of:
5 HSPU
10 pistols, alternating
15 pull ups

20 minute AMRAP of:
5 ring rows
10 sit ups
10 push ups
15 air squats
75 jump rope skips

Thursday Mar 31, 2016

Wednesday Mar 30, 2016

A1. Turkish get up, x5 each arm
A2. Handstand hold, :30
A3. Row 10/8 cal
Three rounds through over 12 minutes.

30-20-10 reps for time of:
Wall balls, 20/14 @ 10/9ft
Handstand walk (8, 6, 4 mats)
Hollow rocks
Row, calories

15 minute time cap.

30-20-10 reps for time of:
Medicine ball squats
Seal walk (48ft each round)
Sit ups
Row, calories

15 minute time cap.

30-20-10 reps for time of:
Wall balls, 20/14 @ 10/9ft, unbroken
Handstand walk (8, 6, 4 mats), unbroken
Toes to bar, unbroken
Row, calories

15 minute time cap.

Tuesday Mar 29, 2016

A1. Bench press, x5
A2. Banded dislocates, x8
A3. Double unders, x20-30
Complete 4 rounds over 13 minutes.

For time:
Run Ash/Ellis loop
- Max pull ups, unbroken
- Max push ups, unbroken
Run Ash/Ellis loop
- Max pull ups, unbroken
- Max push ups, unbroken
Run Ash/Ellis loop

For time:
Run Ash/Ellis loop
- Max banded pull ups, unbroken
- Max box push ups, unbroken
Run Ash/Ellis loop
- Max banded pull ups, unbroken
- Max box push ups, unbroken
Run Ash/Ellis loop

For time:
Run Ash/Ellis loop
- Max muscle ups
Run Ash/Ellis loop
- Max muscle ups
Run Ash/Ellis loop

Monday Mar 28, 2016

A1. Hang power clean + 2 lunges, + 1 push press + 1 front squat, building up weight
A2. Jog to Ash & back (every other round)
A3. Scapular pull ups, x8 (every other round)
Complete 4 total rounds over 12 minutes.

5-4-3-2-1 reps, unbroken, for time:
Hang power clean
Barbell lunge, each leg
Push press
Front squat

(Complete 5 front squats, 5 walking lunges on each leg, 5 push presses, 5 front squats, all without putting the bar down. Rest as needed. Then perform the same movements for 4,3,2,1 reps.)

Score is time to completion and weight used.

4 rounds for time of:
15 kettlebell swings, russian
10 goblet squats
7 kettlebell push press, each arm
Run 200m

Sunday Mar 27, 2016

RECOVERY WOD:

Two rounds through:

Row 5:00 - medium/light pace

Turkish get up, x5 each arm

Bear crawl, x48ft
Squat hold, 1:00
Crab walk, x48ft
Hang, passive, :30
Cat crawl, x24ft
Hang, active, :30