Gym WODs

Saturday Mar 26, 2016

A1. Thruster, x5 up to working weight
A2. Banded dislocates
A3. Row 250/200m
Complete 4 rounds over 14 minutes.
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 95 lb.
Women use 65 lb.
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 65 lb.
Women use 45 lb.

Friday Mar 25, 2016

A1. Push press, x5
A2. Dot drills, x4-6
A3. Jog to Ash and Back
Complete 3 rounds through over 14 minutes.
AMRAP of 5:00 on, 2:00 off, x3 rounds:
Row, 30/24 cal
Walking lunges, total, x30
Sit ups, x15
Push press, 45/35, x10
Kettlebell swings, Russian, x30
Sit ups, x15
Push press, 45/35, x10

*pick a pace that you can maintain consistently throughout.

Thursday Mar 24, 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

Wednesday Mar 23, 2016

A1. Broad jump, x48ft
A2. Alternate between Squat clean + push press, x5 OR Dumbbell snatch, x5
A3. Banded dislocates, x10
Complete 4 rounds through over 12 minutes.
20 dumbbell squat cleans, 45/25 (one hand)
Run 400m
15 dumbbell push press, 45/25 (each arm)
Run 400m
15 dumbbell snatch, 45/25 (each arm)
Run 400m
200m farmers carry, 45/25 (one hand, carry at arms length)

15 minute time cap.
20 dumbbell squat cleans, 25/15 (one hand)
Run 400m
15 dumbbell push press, 25/15 (each arm)
Run 400m
15 dumbbell snatch, 25/15 (each arm)
Run 400m
200m farmers carry, 25/15 (one hand, carry at arms length)

15 minute time cap.
15 kettlebell squat cleans, 20/12 in each hand
Run 400m
15 kettlebell push press, 20/12 in each hand
Run 400m
15 double kettlebell snatch, 20/12 in each hand
Run 400m
200m farmers carry, 20/12 in each hand

15 minute time cap.

Tuesday Mar 22, 2016

A1. Pistol holds, :20 each
A2. Scapular pull ups, x8
A3. Double unders, x20-25
Complete 4 rounds though over 12 minutes.
15 minute AMRAP of:
200 single unders
5 muscle ups (or 10 pull ups, CTB)
10 pistols, alternating
:20 L-sit
15 minute AMRAP of:
150 single unders
10 ring rows
10 wall balls
:20 tuck sit
15 minute AMRAP of:
200 single unders
3 muscle ups strict
:15 ring L-sit @ top of MU
10 pistols, alternating

Monday Mar 21, 2016

A1. Front squat, x5
(Build to a challenging set of 5 from the floor)
A2. Strict Pull ups, x5
A3. Row, 150/100m FAST
Complete 4 rounds over 12 minutes.
Two rounds for time of:
10 front squats, unbroken
10 push ups
10 toes to bar
Row 250/200m
10 back squats, unbroken
10 push ups
10 toes to bar
Row 250/200m

15 minute time cap.
Two rounds for time of:
10 front squats
10 push ups
10 knee raises
Row 250/200m
10 back squats
10 push ups
10 knee raises
Row 250/200m

15 minute time cap.
Two rounds for time of:
5 front squats, heavy
7 ring dips, strict
10 toes to bar, unbroken
Row 250/200m
5 back squats
7 ring dips, strict
10 toes to bar, unbroken
Row 250/200m

15 minute time cap.

Friday Mar 18, 2016

A1. Romanian Deadlift, x5 up to working weight
A2. Banded dislocates, x8
A3. Row 1:30 medium pace
A4. Practice HSPU reps OR Wall balls, x6-8 (alternating each round)
Every 4:00 (x4 rounds)
13 minute AMRAP of:
10 deadlifts, 135/85
15 wall balls
20 calories, rowing
10 handstand push ups
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 hand release push-ups

Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target