Gym WODs

845AM WOD Instructions:
(30 minutes)
Take the first 10-12 minutes building up to squat weight.

Start your 4 rounds as soon as you find your weight.

845AM WOD:
4 Rounds:
10 Back squats
5-8 Ring pull ups
:30 Side plank each side
(10 minutes)
One round with empty bar:
5 Hang clean scoops
5 Hang clean shrugs
5 Hang power cleans
5 Front squats
5 Push press
5 Good mornings
5 Back squats

Then, build up to working weight.
15 minute EMOM:

Minutes 1-4:
3 Hang clean scoops
3 Hang clean shrugs
1 Hang power clean

Minutes 5-11:
3 Hang power cleans

Minutes 12-15
2 Hang power cleans
2 Front squats, :05 lower

AUX WOD:
Three rounds:
8 Elevated split squats
1:00 plank
(10 minutes/ 2 rounds)
3 Turkish get ups
3 Squat sequence drills
3 Rotational medicine ball tosses
Rest 1:00
4:00 of work, 2:00 of rest, x4 rounds:

10 Wall balls
15 Sit ups
1:00 Farmer's walk

Start each 4:00 round with the wall balls.

Pace so you can complete the same number of reps each round.
(13 minutes/ 3 rounds)
8 KB good mornings
8 KB lunges
8 KB squats
8 Kip swings
Run 200m / 100 Single unders
Rest 1:00
15 minute AMRAP of:
12 Toes to bar
20 Kettlebell swings
Run 400m / 250 Single unders

*Alternate each round between running and jumping.

Russian swings @ 24/ 16 KG
Event 7 - "Dumbbellina"

90-75-60 reps for time:
Dumbbell squat
Dumbbell push press
Dumbbell snatch

To start the workout and after each round, complete:
40 FT Handstand walk
40 FT DB lunge

25 minute time cap.

Dumbbell weights:
50/ 40 LBS - black band
45/ 35 LBS - red band
35/ 25 LBS - green band
25/ 15 LBS - blue band

Lunge variations:
Overhead DB lunge - black/ red bands
Racked DB lunge - green/ blue bands

Handstand walk variations:
Handstand walk - black/ red bands
Seal walk - green band
Bear crawl - blue band
(10 minutes)
3 Deadlifts
3 Power cleans
3 Front squats
3 Push press
3 Back squat
10 Dot drills
Recovery WOD (begin during WOD Drills):
Four rounds, NFT:
7 Deadlifts
7 Presses
7 Front squats
7 Push press
7 Good mornings
7 Back squats
150 Single unders

*1:00 hold after every round: handstand, squat, hang, plank

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Non-competitor WOD:
6-5-4-3-2-1 reps for time:
Deadlifts
Hang power cleans
Front squat
Push press
Back squat

*150 single unders after each round

Men use 55% of power clean
Women use 65% of power clean


Take 25 minutes to find:

5RM Front squat

Build with sets of 3 front squats
(3-3-3-3-3-5-5...)

Between sets:
3x 4-point toe touches
10 Superman extensions

Include plenty of rest during the heavier sets.