Gym WODs

(8 minutes/ 2 rounds)
10 Back squats
10 Push ups
10 Pull ups/ ring rows
Run 200m
In teams of 3:
5:00 max reps of Back squat.

Rest 2:00

5:00 max reps of Push ups.

Rest 2:00

5:00 max reps of Pull ups.

Rest 2:00

5:00 max reps of Shuttle sprints.
WOD Drills
(10 minutes)
2 Power snatches
2 Overhead squats
2 Squat snatches
50 Single unders

Workout of the Day
Every 1:00 x10 rounds:
Squat snatch

*Odd minutes: 25 Double unders
*Even minutes: Increase the weight

Auxiliary strength
Three rounds through:
7 Single leg step downs each
7 Sots presses
7 Snatch deadlifts
(10 minutes/ 4 rounds)
:30 second handstand hold
5 Dumbbell overhead squats, each
5 Strict pull ups
Row 200m
For time:
Row 750/625m
15 Ring dips
50 Walking lunges
25 Handstand push ups
50 Walking lunges
15 Ring dips
Row 750/625m

18 minute time cap.
(8 minutes/ 2 rounds)
5 Medicine ball cleans
5 Push presses
12ft Seal walk
Run 200m
Teams of 3, 25 minute AMRAP:

10 Medicine ball cleans
10 Dumbbell push press
24ft Seal walk

To start the workout, and every 5:00 thereafter, complete a 200m medicine ball run as a team.
WOD Drills
(10 minutes)
2 Power snatches
2 Overhead squats
2 Snatch deadlifts
15 Double unders

Workout of the Day
Every 1:00 x 6rounds:
3 Power snatches

Every 1:00 x6 rounds:
1 Power snatch
3 Overhead squats

Every 1:00 x6 rounds:
5 Snatch deadlifts

Auxiliary drills
Three rounds through:
7 Sots presses (snatch)
7 Bent over rows
48ft Box sled push