Gym WODs

Thursday Mar 10, 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

Wednesday Mar 09, 2016

A1. Hang power clean 3-3-3-2-2-2
A2. Dot drills, x6 each leg
Every 2:00 (x6 rounds)

Auxiliary:
Bent over rows (8-8-8-8)

For time:
Dumbbell bench press, x15
Run 400m
Dumbbell hang power clean + push press, x15
Run 400m
Dumbbell walking lunges, x15 each leg
Run 400m

RX weight: 45/25 in each hand

A1. Romanian deadlift, x6
A2. Dot drills, x6 each leg
Every 2:30 (x5 rounds)

Then,

For time:
Dumbbell bench press, x15
Run 400m
Dumbbell push press, x15
Run 400m
Dumbbell walking lunges, x15 each leg
Run 400m

RX weight: 25/15 in each hand

For time:
Dumbbell bench press, x15 @ 75/45
Run 400m
Kettlebell clean + push press, x15 @ 24/16
Run 400m
Dumbbell walking lunges, x15 each leg @ 24/16
Run 400m

Tuesday Mar 08, 2016

A1. Row 1:00
A2. Handstand kick ups, x10
A3. Turkish get ups, x3 on ONE ARM
Complete 4 cycles through over 12 minutes.

5 minute AMRAP of:
Rowing for calories

Rest 1:30

5 minute AMRAP of:
Handstand walk, x24 (or seal walk 48ft)
Pull up, x10

Rest 1:30

5 minute AMRAP of:
Box jumps/ step ups, x15
Hollow rocks, x10

5 minute AMRAP of:
Rowing for calories

Rest 1:30

5 minute AMRAP of:
Seal walk, x48ft
Banded pull up, x8

Rest 1:30

5 minute AMRAP of:
Box jumps/ step ups, x15
Hollow rocks, x10

5 minute AMRAP of:
Rowing for calories

Rest 1:30

5 minute AMRAP of:
Handstand walk, x48ft
L-pull up, x5

Rest 1:30

5 minute AMRAP of:
Box jump overs, x7
Hollow rocks, x10

A1. Back squat 5-5-5-3-3-3+
A2. Scapular pull ups, x6
A3. High knee jump ropes, x50
Every 2:30 (x6 rounds)

Auxiliary:
Romanian DL (8-8-8-8)
Everyone does Aux after the WOD today

"Tabata intervals"
Work for :20, rest for :10, x8 rounds. Score is the LOWEST round you complete.

Air squats

Res 1:00

Sit ups

Short and sweet today. GO AS FAST AS YOU POSSIBLY CAN TODAY!

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.