Gym WODs

(8 minutes)
2 Power Snatch + Overhead Squats
Rest
1 Squat Snatch
Every 1:30 x4 rounds:
2 Power Snatch + Overhead Squat

Every 1:30 x4 rounds:
2 Squat Snatches

Full reset at the bottom

Every 1:30 x6 rounds:
1 Squat Snatch

If you have been consistent on Tuesdays and are feeling good, attempt a PR.

Otherwise, build up to a heavy single with GREAT technique.
(15 minutes)
3 Press + 5 Push Press

Every Other Round:
5 DB Clean + Jerks
Foam Roll Lats
Jump rope / Row 1:00
Four rounds for time:

300 Single Unders // Row 350/275m
12 Dumbbell Hang Power Clean + Jerks
25 Air Squats
1:00 Plank
9:00AM WOD Drills:
(15 minutes)
3 Back Squat (human rack)
Partner Carry 40 FT
3 Turkish Get Ups

Toward the end, begin squatting humans.

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10 AM WOD Drills:
(15 minutes)
100 Single Unders / 30 Double Unders FAST
5 Power Clean + Push Jerk, cycled
10 Squatting Thoracic Rotations
1:00 Active Back Breathing
9:00AM WOD:
Over 20 minutes:

Partner Squat 3-3-3-3-3-3-3-3

OR

Odd Object Squat 5-5-5-5-5-5-5-5

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"Grace"

For time:

30 Clean & Jerks

RX Men : 135 LBS
RX Women : 95 LBS
(12 minutes)
10 Kip Swings
3 Bar Muscle Ups
5 Kettlebell Snatches, each arm
8 Calories Rowing
Three round AMRAP
6:00 of work, 3:00 of rest:

10 Bar Muscle Ups
20 Kettlebell Snatches
80 FT Walking Lunges
Rowing for Calories
(8 minutes)
2 Power Clean + Push Jerk, paused

Build to working weight.
Workout of the Day:
Every 1:30 x5 rounds:
2 Power Clean + Push Jerk, pause on both catches

Every 1:30 x5 rounds:
2 Power Clean + Push Jerk, cycled

Complete 3 rounds in 10 minutes:
7 Power Clean + Push Jerk
-
Pigeon Pose :90/90
(8 minutes)
1 Power Snatch
2 Snatch Balances
Reset
1 Squat Snatch
Every 1:30 x4 rounds:

1 Power Snatch
2 Snatch Balances

Every 1:30 x8 rounds:

2 Squat Snatches

Full reset between reps.

Build weight every other round.

10 minutes AMRAP:
3-5 Kipping Pull Ups

Options:
-Kipping
-Chest to Bar
-Bar Muscle up
-Ring Muscle Up
(12-15 minutes)
Kettlebell complex, L-arm
Kettlebell complex, R-arm
10 Handstand Kick Ups
3-5 Handstand Push Ups
Five rounds for time:
10 Kettlebell Squats
35 Double Unders
10 Handstand Push Ups
150 Single Unders

Perform KB Squats with 1 or 2 kettlebells.

Post time and KB weight to comments.
9 AM Drills:
(15 minutes)
10 Dead bugs
10 Scales
5-10 Strict Toes to Bar
5 Deadlifts

Build to opening weight.

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10 AM WOD Drills:
(15 minutes)
Run 200m
15 KB Good Mornings
10 Kip Swings
1:30 Laying on your back breathing

Practice smooth movement from one drill to another.

Focus on keeping breathing smooth and heart rate below 80%.

Recover on the ground with breathing through nose.

Go right into the next round.
For total load in 20 minutes:

Deadlift 5-5-5-3-3-3-1-1-1

Score is all 9 rounds added together.

*THE BAR MUST BE LOWERED UNDER CONTROL ON FINAL REP TO COUNT.
"Helen"

Three rounds for time:

400m Run
21 American Kettlebell Swings 24/16 KG
12 Pull Ups