Gym WODs

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

Wednesday Mar 16, 2016

A1. Hang power clean, 2-2-2-1-1-1
A2. Dot drills, x4-6 each leg (every other round)
A2. Run to Ash & back (every other round)
Every 2:30 (x6 rounds)
3 rounds for time of:
Deadlift, x15 reps @ 65-70% of power clean
Burpee, x10
Run 400m
A1. Romanian deadlift, x8
A2. Dot drills, x4-6 each leg (every other round)
A2. Run to Ash & back (every other round)
Every 2:30 (x6 rounds)

Then,

3 rounds for time of:
Kettlebell swing, Russian, x15
Burpee, x8
Run 400m

Tuesday Mar 15, 2016

A1. Push press, x5 building up to 135/85
A2. Banded dislocates, x8
A3. Row 150/125m, FAST
Complete 4 rounds through over 12 minutes.
Two rounds through:
10 handstand push ups, unbroken
15 sit ups
Row 250/200m
10 ring dips, unbroken
15 sit ups
Row 250/200m
10 push press, 95/65, unbroken
15 sit ups
Row 250/200m

18 minute time cap.
Two rounds through:
10 handstand push ups, box
15 sit ups
Row 250/200m
10 push ups
15 sit ups
Row 250/200m
10 push press, 65/45
15 sit ups
Row 250/200m

18 minute time cap.
Two rounds through:
10 deficit handstand push ups, 45/25, unbroken
15 sit ups
Row 250/200m
10 ring dips, strict
15 sit ups
Row 250/200m
10 shoulder to overhead, 135/85, unbroken
15 sit ups
Row 250/200m

18 minute time cap.

Monday Mar 14, 2016

A1. Back squat 3-3-3-1-1-1+
A2. Double unders, x15-20 reps
A3. Scapular pull ups
Every 3:00 (x6 rounds)
13 minute AMRAP of:
10 overhead squats, 75/55
8 pull ups
50 double unders
10 barbell lunges, total, 75/55
8 pull ups
200 single unders
13 minute AMRAP of:
8 overhead squats, 45/35
10 ring rows
150 jump rope skips
10 walking lunges, each leg, no weight
10 ring rows
150 jump rope skips
13 minute AMRAP of:
10 overhead squats, 115/75
8 pull ups, strict
50 double unders
10 barbell lunges, total, 115/75
8 pull ups, strict
50 double unders

Sunday Mar 13, 2016

RECOVERY WOD:
MCAP (move as consistently as possible) for 30 minutes:
Bear crawl 48ft
Air squats, x10
Cat crawl, x48ft
Sit ups, x10
Walking lunges, x48ft
Push ups, x10

Then,

Kettlebell swings, x25 - LIGHT
Turkish SIT UPS, x5 each arm

Then,

Row 5:00/ Air dyne easy pace

Saturday Mar 12, 2016

In teams of 3.

Starting every 10:00, SPRINT through as a team for time (x3 rounds):

60 wall balls (switch every 10 reps)
60 sumo deadlift high pulls (switch every 10 reps)
60 burpees (switch any time)
200m run, each (one at a time)

Score is the total time across all three rounds added together.

Friday Mar 11, 2016

A. Spend 2:00 stretching your wrists.

B1. Power snatch, touch and go, x3 up to 95/65
*focus on movement quality first THEN speed
B2. Jump rope, x100 skips
B3. Banded dislocates, x8
B4. Wrist circles, x8-10
Every 2:30 (x5 rounds)
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches, 75/55#
5 pull ups
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 jumping chest-to-bar pull-ups

Men use 45 lb.
Women use 35 lb.
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.