Gym WODs

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

Monday Feb 15, 2016

A1. Front squat 3-3-3-1-1-1+
A2. Romanian deadlift, LIGHT/Medium weight, x5
Every 2:30. Use the same weight for the 3s that you used last week. 1s should be heavy, but NO misses.

Aux:
Back extension 8-8-8-8

For time:
5-4-3-2-1 reps of:
Deadlift @ 60-70% of 1RM

Alternating with 10-8-6-4-2 reps of:
Burpees

GO FAST!

For time:
12-12-12-12-12 reps of KB swings, russian

Alternating with 10-8-6-4-2 reps of:
Burpees

GO FAST!

Sunday Feb 14, 2016

Recovery WOD:

Move with intent for 30 minutes at a LOW INTENSITY through:
Bear crawl, 48ft
Lunge, with a twist, x48ft
Swing from pull up bar, :30
Down-dog to up-dog, x5, hold each position :10
Duck walk, x48ft
10-15 easy push ups
10-15 easy ring rows
Row 3:00 low/moderate pace
Wall stretch, 1:00 each leg

PARK DAY!

25 minute partner AMRAP

Partner A completes the following while partner B rests:
Bear crawl up the hill
Hang squat clean + thruster, x10, total
Lunge down

Switch.

Partner carry 100ft out and back (switch half way) OR BROAD JUMP AS A TEAM

Partner A runs the loop while partner B rests.

Switch.

Complete as many rounds as possible!

Friday Feb 12, 2016

A1. Push press, 5-5-5-3-3-3+
A2. Scapular pull up, x6-8 reps
Every 2:00 for 6 rounds. Two weights for 5s and 3s. Go for max reps on final set of 3s.

7 rounds for time of:
Farmers step ups, x10
Pull up, x7 (chin over)
V-up, x7

7 rounds for time:
Box step ups, x8
Ring rows, x8
Knee raises, x8

7 rounds for time of:
Box jump overs, 24/20, x7
Muscle up, x2
Toes to ring, x8 (must be unbroken from MU)

Thursday Feb 11, 2016

Recovery WOD:

Move with intent for 30 minutes at a LOW INTENSITY through:
Lunge, with a twist, x48ft
Swing from pull up bar, :30
Down-dog to up-dog, x5, hold each position :10
Duck walk, x48ft
10-15 easy push ups
10-15 easy ring rows
Row 3:00 low/moderate pace
Wall stretch, 1:00 each leg

Wednesday Feb 10, 2016

A1. Turkish get up, x3-5 each arm
A2. SDHP/ KB swing, x10-15
A3. High knee skips, x50
Complete 3-4 rounds over 12 minutes.

15 minute AMRAP of:
5 turkish get ups, each arm, 24/16
150 jump rope skips
30 sumo deadlift high pulls
150 jump rope skips
40 walking lunges, total (in place)
150 jump rope skips
30 kettlebell swings, russian
150 jump rope skips

15 minute AMRAP of:
5 turkish get ups, each arm, 15/10#
100 jump rope skips
30 sumo deadlift high pulls, 16/12kg
100 jump rope skips
30 walking lunges, total
100 jump rope skips
20 kettlebell swings, russian, 16/12kg
100 jump rope skips

15 minute AMRAP of:
5 turkish get ups, each arm, 20/12kg
100 jump rope skips, THEN 30 double unders
30 kettlebell snatches, total
100 jump rope skips, THEN 30 double unders
30 overhead walking lunges, weight in one hand, 20/12kg
100 jump rope skips, THEN 30 double unders