Gym WODs

Wednesday Feb 03, 2016

A1. Seal walk, x48ft
A2. L-sit, :20
A3. Broad jump, x48ft
A4. Hang, passive/active :30
A5. Max reps push ups
Complete 3 rounds through.

5 rounds for time of:
Box step ups, x15
Pull ups, x8
Run 200m

5 rounds for time of:
Box step ups, x12
Ring rows, x8
Run 200m

5 rounds through:
Box jump overs, x8
Bar muscle ups, x4
Run 200m

Tuesday Feb 02, 2016

A1. Hang power snatch, x2
A2. High knee jump ropes, x50
Complete 6 rounds over 14 minutes.

Hang power snatch, x5,4,3,2,1 @ ~65-75% of 1RM
Handstand push up, x10,8,6,4,2
Double unders, x30 each round (or 50 skips)

*go fast!

Complete 4 rounds through:
Romanian deadlift, x7
Knee raises, x10
Jump rope, x50

Then,

5 rounds for time:
6 dumbbell snatches, each arm
10 push ups
50 jump rope skips

A1. Back squat, x5 add weight to last time
A2. Run fast to Ash, jog back
Complete 5 rounds over 15 minutes.

"Death by burpees"
1++ burpee every minute for as long as you can complete the required reps.

The whole class continues until the last person stops. If you are unable to complete the required reps in the minute, drop the reps by 4 and complete this number each round for the rest of the WOD.

Score is the highest number of reps completed in one minute.

Saturday Jan 30, 2016

In teams of four, with one partner at each station, complete 4 cycles for time:
Wall balls, x15
Dumbbell snatch, x15
Handstand walk, x24ft OR Seal walk, x48ft
Row 10/8 calories

*each partner is working at a different station. When EVERYONE has finished their respective station, you all rotate as a team to the next station. Every member must complete four rounds through all four stations. Scale weight/reps as needed.

Friday Jan 29, 2016

A1. Push press, x3 reps, heavy
A2. Hang, :30 passive/active
A3. Row 200/160, fast
Complete 3-4 rounds over 12 minutes

Partner AMRAP, 25 minutes:
10 kettlebell push press
10 kettlebell squats
10 single arm, russian kettlebell swings
10 windmills

Complete the entire cycle with one arm, then switch partners. Alternate arms each round.

Partner AMRAP, 25 minutes:
8 kettlebell push press
8 kettlebell squats
8 kettlebell swings, russian
8 windmills

*one kettlebell in EACH hand.

Wednesday Jan 27, 2016

A1. Turkish get ups, x5 each arm
A2. Single leg deadlift, x8 each side
Complete three rounds through:

4:00 Row, max distance

Rest 1:00

4:00 AMRAP of:
5 pull ups
10 push ups
15 sit ups

Rest 1:00

Repeat once more.

Score is distance combined and total rounds. Pick up where you left off on the 5-10-15 on the second round.

4:00 Row, max distance

Rest 1:00

4:00 AMRAP of:
7 ring rows
7 box push ups
15 sit ups

Rest 1:00

Repeat once more.

4:00 Row, max distance

Rest 1:00

4:00 AMRAP of:
3 muscle ups
15 sit ups

Rest 1:00

Repeat once more.

Tuesday Jan 26, 2016

A1. Hang power clean, x2
A2. Reverse lunge, x2 each leg
A3. Front squat, x2
A4. Lateral hops over bar, x20
Complete 4-5 rounds in 12 minutes

Every :90, x10 rounds, alternating between:
a)
Hang power clean, x2
Barbell lunge, x4 reps total
Front squat, x6

b)
200m sprint

*score is total weight used.

Complete 4-6 rounds through:
Front squat, x5
Push up, x10
Lateral hops, x20

Then,

15 minute AMRAP of:
Dumbbell front squat, x8
Ring row, x8
200m run
Rest 1:00 after each round

Monday Jan 25, 2016

A1. Romanian deadlift, x7 reps, light/medium
A2. Dot drills, x4-6
Complete 4 rounds through in 12 minutes.

5 rounds for time of:
10 deadlifts, 185/125
L-Sit, :20
Jump rope skips, x150

5 rounds for time:
10 deadlifts, 95/65
Tuck sit, :20
Jump rope skips, x100

5 RFT:
7 Deadlifts, 275/185
L-sit on the floor, :20
Jump rope, x150

Saturday Jan 23, 2016

In teams of two, complete AMRAP in 25 minutes:
KB deadlift (briefcase), x10
Push ups, x12
Box step ups, x15

Every 2 cycles through by each partner, complete a 200m run together as a team.

Friday Jan 22, 2016

A1. Dumbbell bench press, x8
A2. Dumbbell hang squat clean, x5
A3. Run to Ash and back
Complete 4 rounds through over 12 minutes

For time, complete:
100m farmers carry (first lamp post & back)

Then,

3 rounds through:
10 dumbbell squat cleans, 45/25, one in each hand
10 dumbbell push press
20 sit ups

Then,

100m farmers carry

15 minute time cap.

For time, complete:
100m farmers carry (first lamp post & back)

Then,

3 rounds through:
10 dumbbell squats, 25/15, one DB
10 dumbbell push press, each arm
10 sit ups

Then,

100m farmers carry

*beginner WOD uses kettlebells on their carry

For time, complete:
100m farmers carry (first lamp post & back)

Then,

3 rounds through:
8 "man-makers"
20 sit ups

Then,

100m farmers carry

15 minute time cap.

"Man-maker"
Dumbbell push up
Dumbbell row, each arm
Dumbbell squat clean
Dumbbell thruster
One rep.