Gym WODs

Thursday Feb 25, 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

Wednesday Feb 24, 2016

A1. Split jerk 3-3-3-2-2-2
A2. Broad jump across the room (every other round)
A2. Scapular pull ups, x6-8 (every other round)
Every 2:00 x6 rounds

Aux:
Powell raises (8-8-8-8)
For time:
40 wall balls
Run 400m
40 dumbbell push press, total, 45/25, (20 on each arm)
400m run
40 dumbbell snatches, total, 45/25, (20 on each arm)
400m run
Five rounds through:
Strict press, x5
Dumbbell snatch, x5 each arm
Scapular pull ups, x5
Broad jump across the room

Then,

25 wall balls
Run 400m
30 dumbbell push press, total, 25/15
Run 400m
30 dumbbell snatches, total, 25/15
Run 400m
40 wall balls, unbroken
Run 400m
25 kettlebell push press, total, 16/8 (one in each hand)
400m run
25 kettlebell snatches, total, 16/8 (one in each hand)
400m run

Tuesday Feb 23, 2016

Three rounds through:
A1. Turkish get up, x3 each arm
A2. Row 250/200m
4 minute AMRAP of:
Rowing, for meters

Rest 1:00

4 minute AMRAP of:
Pull up, x5
Box step up, x10

Rest 1:00

4 minute AMRAP of:
Rowing, for meters

Rest 1:00

4 minute AMRAP of:
Rope ascent, x1
Sumo deadlift high pull, 24/16, x15
4 minute AMRAP of:
Rowing, for meters

Rest 1:00

4 minute AMRAP of:
Ring row, x10
Box step up, x10

Rest 1:00

4 minute AMRAP of:
Rowing, for meters

Rest 1:00

4 minute AMRAP of:
Rope lower, x1
Sumo deadlift high pull, 16/12, x15
4 minute AMRAP of:
Rowing, for meters

Rest 1:00

4 minute AMRAP of:
Pull up, strict, x5
Box step up, x10

Rest 1:00

4 minute AMRAP of:
Rowing, for meters

Rest 1:00

4 minute AMRAP of:
Rope ascent, seated, legless, x1
Sumo deadlift high pull, 28/20, x15

Monday Feb 22, 2016

A1. Hang power snatch 3-3-3-2-2-2
A2. Double unders, x15
A3. Burpee, x5, AFAP
Every 2:00 x6 rounds

Aux:
Leg curls (8-8-8-8)
"Annie"
50-40-30-20-10 reps for time
Double unders Sit ups
Five rounds through:
Overhead squat, x5
Whip practice, x20 each arm OR 75 jump rope skips
Burpee, x5, AFAP

Then,

100-80-60-40-20 jump rope skips
Alternating with, 30-25-20-15-10 sit ups
5-4-3-2-1 reps of "pvc jump-throughs"
Alternating with 10-8-6-4-2 reps of SLL (straight leg lifts)

Sunday Feb 21, 2016

Alternating every 5:00 for 6 total rounds between:
Row for distance at low RPE (rate of perceived effort)

Turkish get ups, x3 at a time on each hand (pick up each round where you left off)

*keep things slow and deliberate. The goal is NOT to push it, but rather find a pace that you can hold constantly throughout.

Saturday Feb 20, 2016

In teams of three, 25 minute AMRAP alternating through:

Sequence A:
DB hang power clean
DB front squat
DB jerk, x10 through the complex

Sequence B:
Double under, x30 (Or 50 alternating feet jump rope)
Sit ups, x15

(Instructions: Partners 1,2,3 take turns completing Sequence A, then Partners 1,2,3 take turns completing sequence B)

Friday Feb 19, 2016

Run 200m, x4
*complete one of the weighted elements from the WOD after each run (ohs, swing, lunge, squat)
Two rounds for time:
Run 400m
15 overhead squats
25 kettlebell swings, 24/16
L-sit, :20
Run 400m
8 barbell lunges, each leg
20 goblet squats, 24/16
L-sit, :20

(twice through the sequence)

20 minute time cap.

*your score is the weight used and time to completion.
Two rounds for time:
Run 400m
10 overhead squats, 45/35
20 kettlebell swings, 16/12
tuck-sit, :20
Run 400m
8 barbell lunges, each leg
15 goblet squats, 16/12
tuck-sit, :20

(twice through the sequence)

Thursday Feb 18, 2016

Alternating every 5:00 for 6 total rounds between:
Row for distance at low RPE (rate of perceived effort)

Turkish get ups, x3 at a time on each hand (pick up each round where you left off)

*keep things slow and deliberate. The goal is NOT to push it, but rather find a pace that you can hold constantly throughout.

Wednesday Feb 17, 2016

A1. Push press 3-3-3-1-1-1+
A2. Scapular pull ups, x6-8 (every other round)
A2. Broad jumps, 48ft (every other round)
Every 2:00 - use the same weight for the 3s from last week. 1s should be heavy, NO MISSES.

Aux:
Cuban rotations 8-8-8-8
15 minute AMRAP of:
10 kettlebell push press, one kb in each hand, 16/8
10 hollow rocks
Row 250/200m
10 dips
10 hollow rocks
Row 250/200m
15 push ups
10 hollow rocks
Row 250/200m
15 minute AMRAP of:
10 dumbbell push press, each arm (20 total reps)
10 sit ups
Row 250/200m
15 push ups
10 sit ups
Row 250/200m
15 minute AMRAP of:
8 kettlebell push press, one kb in each hand, 24/16
10 hollow rocks
Row 250/200m
8 dips, strict
10 hollow rocks
Row 250/200m
12 ring push ups
10 hollow rocks
Row 250/200m

Tuesday Feb 16, 2016

Three cycles though:
250 jump rope skips
Handstand hold, wall-facing, :30
Duck walk, x24ft
5 rounds for time of:
10 pull ups, chin over (no butterfly)
48ft seal walk
10 walking lunges, each leg
Run 200m
5 rounds for time of:
10 ring rows
48ft bear crawl
10 walking lunges, total
Run 200m
5 rounds for time of:
5 L-pull ups
48ft seal walk
8 pistols, total
Run 200m