Gym WODs

Friday Apr 29, 2016

Complete two rounds of 10 reps at each station for Fight Gone Bad.
Rest 2:00 between sets.
Then, let's go!

"Fight Gone Bad"
3 rounds, 1:00 each station, AMRAP:
Wall balls, 20/14
Sumo deadlift high pulls, 32/20kg
Box jump/step up, 24/20
Push press, 75/45
Rowing, calories
Rest

Medicine ball squats, 14/12
Sumo deadlift high pulls, 16/8kg
Box step ups, 20inch
Push press, 35/15 lbs. dumbbell
Rowing, calories
Rest

Recovery WOD:

Row for 8 minutes @ 20 strokes per minute (bottom number)

Stretch for 3:00

Row 8 minutes @ 22 strokes per minute

Stretch 3:00

Row 8 minutes @ 24 strokes per minute

Stretch 3:00

The pace doesn't matter - just make sure to nail the strokes per minute reading.

Wednesday Apr 27, 2016

A1. Power clean, x2
A2. Push jerk, x3
A3. Barbell lunge, x4 total
A4. Take 10 pulls on the rower to measure the highest cal/hr reading.
Complete 4-6 rounds over 15 minutes.

For time, complete:
Deadlift, x25 - 25% of 1RM deadlift
Push ups, x25
Walking lunge, x25, each leg

Rest 2:00

Deadlift, x25 - 25% of 1RM deadlift
Push ups, x25
Walking lunge, x25, each leg

Four rounds of:
Romanian deadlift, x5
Push press, x5
Take 10 pulls on the rower to measure the highest cal/hr reading.

Then,

For time, complete:
Romanian deadlift, x15 - 65/45
Push ups, x20
Walking lunge, x25, each leg

Rest 2:00

Romanian deadlift, x15 - 65/45
Push ups, x20
Walking lunge, x25, each leg

For time complete:
Deadlift, x25 @ 135/85
Overhead barbell lunge, x20, total
Push ups, x25

Rest 2:00

Deadlift, x25 @ 135/85
Overhead barbell lunge, x20, total
Push ups, x25

Tuesday Apr 26, 2016

A1. Turkish get up, x3 each arm
A2. Side-to-side swing, :30
A3. Handstand hold, :20
A4. Run 200m
Complete 3 rounds over 15 minutes

5 rounds for time of:
Pull ups (chin over)*, x10
Handstand walk, x24ft
V-ups, x10
Run 200m

*butterfly is off for today's WOD.

15 minute time cap.

5 rounds for time:
Jumping pull ups, x10
Seal walk, x24ft
Sit ups, x15
Run 200m

5 rounds for time of:
L-pull ups, x7
Handstand walk, x48ft - unbroken
Run 200m

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