Gym WODs

WOD Drills
(10 minutes/ 6 rounds)
2 Power snatches
2 Overhead squats
6 Dot drills

Workout of the Day
Every 1:30 x 8 rounds:
2 Power snatches
2 Overhead squats
15 Double unders

Auxiliary strength
Three rounds of:
8 Cuban rotations
8 Sott’s presses
8 Weighted back extensions
(13 minutes/ 4 rounds)
Skill session A:
3 Wall walks + :05 hold
5 Laying toes to bar
5 Banded pull downs
Row 10 calories

Or, Skill session B:
8 Handstand kick ups
:20 Handstand hold
8 Kip swings
5 Toes to bar
Row 10 calories
Three rounds through AMRAP:
Rowing for calories
Handstand walk
Toes to bar

Work for 1:00 at each station.
Rest for 1:00 between movements.
(14 minutes/ 4 rounds)
10 Barbell lunges
8 Sumo deadlift hight pulls
8 Jefferson curls
50 High knee single unders
12 minute AMRAP:
10 Sumo deadlift high pull @ 24/ 16kg
10 Kettlebell walking lunge @ 24/ 16kg
150 Single unders
(8 minutes/ 3 rounds)
8 Handstand kick ups
8 DB push presses
8 Push jerks
Row 150m
27 minute teams of three AMRAP:
Row 750m
48ft Handstand walk, each
30 Dumbbell push presses, total
45 Barbell push jerks, total
WOD Drills
(10 minutes/ 6 rounds)
1 Hang power snatch
1 Overhead squat
1 Hang squat snatch

Workout of the Day
Every 1:30 x 8 rounds:
2 Hang squat snatches
15 Double unders

Auxiliary strength
Three rounds of:
8 Cuban rotations
8 Sott’s presses
8 Bent over rows
(12 minutes/ 4 rounds)
2 Turkish get ups
5 Kettlebell snatches each arm
:20 Scapular hang
15 Double unders
Five rounds, AMRAP of 2:00 on/ 2:00 off:
10 Kettlebell snatches
25 Double unders
Over 15 minutes complete 5 rounds:
5 Handstand push ups
7 Ring rows
7 GHD sit ups

Then,

8 minute AMRAP:
Dumbbell box step ups, 24/20

Post weight in notes.