Gym WODs

Tuesday Jan 12, 2016

A1. Hang power clean, x2, medium/light technique weight
A2. Barbell lunge, x2 each leg
A3. Front squat, x2
A4. Dot drills, x4-6 each leg
Complete 4-6 rounds over 12 minutes
20 minute EMOM, alternating between:
a) Hang power clean, x2 + Front squat, x2
b) Row, 10/8 cal, FAST

*Score is weight used. Same weight throughout the WOD.
Ex: HPC x2 + FS x2 minute 1, then row 10/8 cal minute 2, then back to clean/squat on minute 3, etc.
Complete 4 rounds through:
Deadlift, x5
Wall balls, x8
Dot drill, x4-6 each

Then,

20 minute EMOM, alternation between:
a) Deadlift, x5 + burpee x3
b) Row, 8/6 cal, FAST
20 minute EMOM, alternating between:
a) Hang squat clean, x3, heavy
b) Row 10/8 cal, fast

Monday Jan 11, 2016

A1. Turkish get up, x3, on one arm
A2. High knee jump ropes, x50
A3. Squatting rotations OR pistol holds, :20 (alternating each round)
Complete 4 rounds over 13 minutes.
6 rounds for time of:
125 jump rope skips
20 kettlebell swings, russian, unbroken
8 pistols, total, alternating
6 rounds for time of:
125 jump rope skips
15 kettlebell swings, russian
12 air squats
6 rounds for time of:
30 double unders, unbroken
16 kettlebell snatches, 20/12, unbroken on one arm per round
8 pistols, total, alternating

Saturday Jan 09, 2016

In teams of 3, complete as many rounds in 25 minutes as possible:
10 partner pull ups, each (or ring rows)
20 air squats, each, alternating each rep
45 burpees, total, distribute however - (can be done together)
10 ball slams, alternating each rep
200m run, each

*unless specified, each parter does all the required work before the next partner can start.

Last completed July 18th, 2015.

Friday Jan 08, 2016

A1. Barbell thruster, x5, go heavy
A2. Pistol hold, :20 each leg
A3. Row 10/8 calories, fast
Complete 4 rounds over 12 minutes.
For time complete:
Row 20/15 calories
20 Kettlebell thrusters, 20/12kg
25 sit ups

Row 20/15 calories
20 Kettlebell push presses, 20/12kg
25 sit ups

Row 20/15 calories
20 Kettlebell front squats, 20/12kg
25 sit ups

15 minute time cap.

*one kettlebell in EACH hand
For time complete:
Row 15/12 calories
30 Kettlebell thrusters, 16/8kg, total
20 sit ups

Row 15/12 calories
30 Kettlebell push presses, 16/8kg, total
20 sit ups

Row 15/12 calories
25 Kettlebell front squats, 16/8kg, total
20 sit ups

*ONE kettlebell total
For time complete:
Row 20/15 calories
20 Kettlebell thrusters, 24/16kg
15 hollow rocks

Row 20/15 calories
20 Kettlebell push presses, 24/16kg
15 hollow rocks

Row 20/15 calories
20 Kettlebell front squats, 24/16kg
15 hollow rocks

15 minute time cap.

*one kettlebell in EACH hand

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.

Saturday Jan 02, 2016

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

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