Gym WODs

Wednesday Jan 06, 2016

A1. Back squat, x5
A2. Jefferson curls, very light weight, x8
Complete 5 rounds in 15 minutes

For time:
:30-:20-:10 seconds of:
L- sit

Alternating with, 10-20-30 reps of:
Sumo deadlift high pulls, 28/20kg

*complete a 24ft handstand walk after each round

For time:
:30-:20-:10 seconds of:
Tuck sit

Alternating with, 10-20-30 reps of:
Sumo deadlift high pulls, 16/12kg

*complete a 48ft seal walk after each round

For time:
:30-:20-:10 seconds of:
L- sit, unbroken

Alternating with, 10-20-30 reps of:
Kettlebell snatch, 24/16kg, total reps

*complete a 48ft handstand walk, unbroken after each round

Tuesday Jan 05, 2016

A1. Hang power snatch, x2
A2. Overhead squat, x3
A3. Dot drills, x4-6 each OR add weight (alternate rounds)
Complete 5-6 rounds in 12 minutes

15 minute AMRAP of:
3 hang power snatches
200m run
15 wall balls
Rest :90

*your score is the total rounds and weight used for the WOD. Push the 200m run hard!
**you must rest the full :90 at the end of each round.

15 minute AMRAP of:
5 dumbbell snatches on each arm
200m run
10 wall balls
Rest :60

15 minute AMRAP of:
3 hang squat snatches
200m run
15 wall balls, unbroken

Monday Jan 04, 2016

A1. Single leg deadlift, x8 each leg
A2. Seal walk, x48ft
A3. Weighted dislocates, x6
Complete 4 rounds in 12 minutes.

Starting at 0:00 complete:
Row 750/600m
30 ring push ups

Starting at 6:00 complete:
Run 800m (two laps around our building)
25 pull ups

Starting at 12:00 complete:
3x through:
150 jump rope skips
10 toes to bar

*score is the total time across the three pieces. Rest whatever time you have left over. If you have not complete all the required work in 6 minutes, move on to the next station at the time mark.

**elevate the rings to an appropriate height in order to complete full range of motion push ups.

Starting at 0:00 complete:
Row 750/600m
25 push ups

Starting at 6:00 complete:
Run 800m (two laps around our building)
20 ring rows

Starting at 12:00 complete:
3x through:
125 jump rope skips
10 sit ups

*score is the total time across the three pieces. Rest whatever time you have left over. If you have not complete all the required work in 6 minutes, move on to the next station at the time mark.

Starting at 0:00 complete:
Row 750/600m
25 strict ring dips

Starting at 6:00 complete:
Run 800m (two laps around our building)
15 bar muscle ups

Starting at 12:00 complete:
3x through:
150 jump rope skips
8 straight leg lifts

*score is the total time across the three pieces. Rest whatever time you have left over. If you have not complete all the required work in 6 minutes, move on to the next station at the time mark.

Dumbbell carry/run around both buildings with a partner

Twice through:
Dumbbell sit ups, x15 - while other partner holds an air squat
Dumbbell windmills, x5 each arm - while partner hangs from pull up bar
Dumbbell squats, x10 - while partner holds a plank

With a partner complete 3 rounds for time of:

40 dumbbell strict presses, total
40 dumbbell snatches, total
30 hollow rocks, total
Partner carry, 200ft (first lamppost and back)

*together with a partner, complete the work given breaking up the reps as needed between partners.
**ONE PARTNER MUST BE HOLDING THE DUMBBELL AT ALL TIMES, (INCLUDING THE PARTNER CARRY)
***Every time the dumbbell touches the ground, both partners have 10 burpees at the end of the WOD.

Friday Jan 01, 2016

WOD
Beginner

40 minute MACAP (move as consistently as possible):

Front loaded heavy carry, 100m
Cat crawl, 48ft
Pull ups, x10
Walking lunge, x48ft
Push ups, x15
Duck walk, x48ft
Row 20/15 calories
Seal walk, x48ft
Sit ups, x15
Handstand shoulder touches, x20
Hang from the bar, :30

Repeat at a constant pace for a total of 40 minutes

40 minute MACAP (move as consistently as possible):

Front loaded heavy carry, 100m
Cat crawl, 48ft
Ring rows, x10
Walking lunge, x48ft
Box push ups, x15
Duck walk, x48ft
Row 20/15 calories
Seal walk, x48ft
Sit ups, x15
Wall-facing handstand, :20
Hang from the bar, :30

Repeat at a constant pace for a total of 40 minutes