Gym WODs

Thursday Oct 18, 2018

(12 minutes)
5 deadlift
5 clean shrugs
5 hang power clean
5 front squat
5 push press
5 push jerk
5 good morning

Then, spend the remaining time slowly building up to your opening weight.
Every 1:15 x 12 rounds:
2 hang power clean
2 push jerk

*add weight every 3-4 rounds.

Sunday Oct 14, 2018

(30 minutes)
Build up to Clean & Jerk weight

Then,

8 rounds, NFT:
2 Power clean + jerks
8 DB bent over row L or R arm
:30 FLR

*add weight every other round.

AUX WOD:
(10 minutes/ 4 rounds)
100m Farmers carry (outside)
10 Back extensions

Thursday Oct 11, 2018

(12 minutes)
5 Snatch DL
5 Snatch shrugs
5 Muscle snatches
5 Snatch Presses
5 Overhead squats
5 Snatch push presses
5 Good mornings

Then, build to opening weight.
Every 1:15 x12 rounds:
2 Power snatches
1 Overhead squat

Open heavier than last week.
Add weight every 3-4 rounds.

AUX WOD:
(10 minutes/ 4 rounds)
10 Back extensions
:30/:30 Side planks

Wednesday Oct 10, 2018

(10-12 minutes)
Rope climb/ Muscle up drills

Between practice reps:
10 Kip swings
10 Single arm bench press
5:00 of work, 2:00 rest x 4 rounds:
80FT KB Overhead carry
5-10 Pull ups
5-10 Dumbbell bench press
200m Run

*score is total number of pull ups/ bench press reps.