Gym WODs

WOD Drills
(10 minutes/ 6 rounds)
1 Power snatch
1 Hang power snatch
1 Overhead squat
1 Squat snatch
3 Standing jumps

Workout of the Day
Every 1:30 x8 rounds:
1 Power snatch
1 Squat snatch
3 High box jumps

Auxiliary work
Three rounds through:
7 Single leg step-downs
7 Cuban rotations
7 Sott’s presses
(15 minutes/ 4 rounds)
Front squat 3-3-3-3 @ 75%
5 Standing jumps
5 Y-raises + :10 hold
15 Double unders
Front squat 3-3-3-3 @ 75% of metric

Then,

For time:
50-40-30-20-10 reps of:
Double unders
Sit ups

Alternating with, 10-8-6-4-2 reps of:
Pistols on each leg
(15 minutes/ 4 rounds)
Push jerk 2-2-2-2 @ 80%
5 Strict pull ups
20ft Duck walk
Row 200m
Push jerk 2-2-2-2 @ 80% of metric

Then,

Every 6:00 begin:
Row 750/600m
20 Ring dips

Row 500/400m
15 Ring dips

Row 250/200m
10 Ring dips

Score is total time.
(6 minutes/ 2 rounds)
5 Dumbbell single leg deadlifts
5 Dips
5 Dumbbell squat cleans
Run 200m
Teams of 2,
Complete 10-9-8-7-6-5-4-3-2-1 reps of:
Dumbbell single leg deadlift
Dips
Dumbbell squat clean

Begin the workout with 10 burpees for each athlete.

Then, every 5:00 complete 10 more burpees.

20 minute time cap
Five rounds through over 15 minutes:
5 Handstand push ups
7 Ring rows
5 Partner leg curls
Work for 3:00, rest for 3:00 x3 rounds:
Row 300/ 250m
20 Dumbbell thrusters, 45/25
Max chest to bar pull ups
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