Gym WODs

(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.
(14 minutes)
Row 30/25 cal @ recovery pace
:30 Handstand hold
Downward facing dog x5 breaths
5 Kip swings
5 Pull ups
Rest 1:00
10-8-6-4-2 reps of:
Handstand push ups, strict
CTB Pull ups

Alternating with,

20-16-12-8-4 reps of:
Rowing for calories
Sit ups
(12 minutes)
With an empty bar:
5 Snatch scoops
5 Snatch shrugs
5 Power snatches
5 Snatch push press
5 Overhead squats

Then, spend the remaining time building up to weight:
2 Power snatches
2 Overhead squats
20 Lateral bar hops
Starting every 2:00 x9 rounds:

1 Power snatch, 5 OH squats, 50 DUs
2 Power snatches, 4 OH squats, 40 DUs
3 Power snatches, 3 OH squats, 30 DUs
4 - 2 - 20
5 - 1 - 10
4 - 2 - 20
3 Power snatches, 3 OH squats, 30 DUs
2 Power snatches, 4 OH squats, 40 DUs
1 Power snatch, 5 OH squats, 50 DUs

Log your total time and weight used.

Men use 75% of metric
Women use 80% of metric