Gym WODs

Sunday Mar 06, 2016

8:00 light row

2:00 each leg in the wall stretch

5 rounds alternating between:
:20 hanging
:40 sitting in a squat

5:00 practicing hang power snatch w/empty bar, sets of 3

5:00 practicing hang power clean w/empty bar, sets of 3

5:00 laying on back, practicing belly breathing
(lay one hand on chest and one on belly. practice initiating your breath by elevating the belly hand first.)

Saturday Mar 05, 2016

"Deck of death"
2-3 teams centered around a deck of cards.

Spades - Sit ups (v-ups)
Diamonds - Air squats (goblet squats)
Clubs - Push ups
Hearts - Burpees (alternating A/B teammates) (all of them)

Joker - 1 run around building as team
Joker - 1 run to 200m for OTHER team

Friday Mar 04, 2016

A1. Squat clean OR Power clean + Front squat, up to 185/115
A2. Double under x15
A3. Kip swing :20 OR banded dislocates, x10
Every 2:00 (x5 rounds)

12 minute AMRAP of:
10 toes to bar
25 double unders
3 squat cleans 135/85

*if you are completing the official 16.2 OPEN WOD and are unable to finish the 1st or 2nd round, transition to this variation for the remainder of the 12 minutes.

SCALED OPEN WOD 16.2

Beginning a 4:00 clock, complete as many reps as possible of:
25 hanging knee raises & 50 single unders
15 squat cleans, 95/55

If completed before 4:00, add 4:00 to the clock and proceed to:
25 hanging knee raises & 50 single unders
13 squat cleans, 115/75

If completed before 4:00, add 4:00 to the clock and proceed to:
25 hanging knee raises & 50 single unders
11 squat cleans, 135/95

If completed before 4:00, add 4:00 to the clock and proceed to:
25 hanging knee raises & 50 single unders
9 squat cleans, 155/115

If completed before 4:00, add 4:00 to the clock and proceed to:
25 hanging knee raises & 50 single unders
7 squat cleans, 185/135

Stop at 20:00

OPEN WOD 16.2

Beginning a 4:00 clock, complete as many reps as possible of:
25 toes to bar & 50 double unders
15 squat cleans, 135/85

If completed before 4:00, add 4:00 to the clock and proceed to:
25 toes to bar & 50 double unders
13 squat cleans, 185/115

If completed before 4:00, add 4:00 to the clock and proceed to:
25 toes to bar & 50 double unders
11 squat cleans, 225/145

If completed before 4:00, add 4:00 to the clock and proceed to:
25 toes to bar & 50 double unders
9 squat cleans, 275/175

If completed before 4:00, add 4:00 to the clock and proceed to:
25 toes to bar & 50 double unders
7 squat cleans, 315/205

Stop at 20:00

Thursday Mar 03, 2016

Wednesday Mar 02, 2016

A1. Jerk 2-2-2-1-1-1 (heavy single, no misses)
A2. Scapular pull up, x6
A3. High knee jump ropes, x50 FAST
Every 2:30 (x6 rounds)

Auxiliary:
Powell raises 8-8-8-8 (each arm)

5 rounds for time of:
150 jump rope skips
10 pull ups, unbroken
10 dips, unbroken

18 minute time cap.

Push press, x5
Scapular pull up, x6
Jump rope, x50 skips

Then,

5 rounds for time of:
100 jump rope skips
8 banded pull ups
8 push ups

5 rounds for time of:
150 jump rope skips
5 muscle ups

Tuesday Mar 01, 2016

A1. Run 200m OR row 250/200m
A2. Then perform 8-10 reps of each of the elements in the WOD (one at a time: pistol, db thruster, kb swing)
A3. Duck walk, x24ft
Three total rounds.

For time:
Run 400m
20 pistols, alternating
Row 500/425m
30 dumbbell thrusters, single arm, total, 45/25
Run 400m
40 russian kettlebell swings, 24/16
Row 500/425

15 minute time cap.

For time:
Run 400m
15 lunges, each leg
Row 400/300m
30 dumbbell thrusters, single arm, total, 25/15
Run 400m
30 russian kettlebell swings, 16/12
Row 400/300m

15 minute time cap.

For time:Run 400m
20 pistols, alternating
Row 500/425m
20 dumbbell thrusters, both arms, total, 45/25
Run 400m
20 double kettlebell snatches, 16/8kg
Row 500/425

15 minute time cap.

Monday Feb 29, 2016

A1. Hang power snatch, 2-2-2-1-1-1 (heavy single, no misses)
A2. Dot drills, x4-6 each leg
Every 2:00 (x6 rounds)

Auxiliary:
Partner leg curls 8-8-8-8

EMOM for 10 minutes:
Odd # - burpee broad jump, x10 (get it? "leap" day...?)
Even # - toes to bar, x10

Complete each round AFAP and rest during the remaining time. Record your fastest rounds of each

*on BBJ men jump lengthwise on mats, ladies jump widthwise - then turn 180° and repeat.

Back squat, x5
Dot drills, x10 @ two feet
Dumbbell snatch, x5 each arm, heavy

Then,

EMOM for 10 minutes:
Odd numbers - burpee, x8
Even numbers - v-up, x8

GO FAST!

Sunday Feb 28, 2016

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 Feb 27, 2016

In teams of three, complete three rounds of the following:

30 back squats (your team picks the weight, break up reps as needed, everyone squats)
100m farmers carry, each
30 handstand push ups
30 ball slams, alternating

Friday Feb 26, 2016

A1. Overhead lunge, x4
A2. Weighted dislocates, x6-8
A3. Row/run 200m
Complete 4 rounds over 12 minutes.

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees over bumper
25-ft. overhead walking lunge
8 pull ups

Men lunge 45 lb. bumper
Women lunge 25 lb. bumper

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. front rack walking lunge
8 burpees
25-ft. front rack walking lunge
8 jumping chin-over-bar pull-ups

Men lunge 45 lb.
Women lunge 35 lb.

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups

Men lunge 95 lb.
Women lunge 65 lb.