Gym WODs

Saturday Dec 21, 2019

Part A:
Every 1:30 x8 rounds:
2 Power Clean + Push Jerk @ 76%

Part B:
Every 1:00 x6 rounds:
4 Hang Split Cleans

Part C:
(20 minutes/ 4-5 rounds)
Working with a partner:
5 Front Squats
10 Vertical Jumps
40FT Box Sled Push/ Pull

Part D:
(10 minutes/3 rounds)
5 Jefferson Curls
10 Eastern Squat

Wednesday Dec 18, 2019

Every 1:30 x8 rounds:
2 Power Snatch
1 Overhead Squat
For time:
10 Power Snatch
10 Overhead Squat
150 Single Unders
8 Power Snatch
8 Overhead Squat
150 Single Unders
6 Power Snatch
6 Overhead Squat
150 Single Unders
4 Power Snatch
4 Overhead Squat
150 Single Unders
2 Power Snatch
2 Overhead Squat
150 Single Unders

Use 65-75% of Power Snatch from Drills.

Tuesday Dec 17, 2019

(18 minutes/ 4-5 rounds)
With a barbell, coming from the floor.

3 Push Press
3 Thrusters
:15-20 Cross Squat, each side
Rope Pin Practice

Build to a heavy 3 on the bar.
10 minute AMRAP:
1 Rope Climb
2 Dumbbell Push Press
2 Dumbbell Thrusters
2 Rope Climbs
4 Dumbbell Push Press
4 Dumbbell Thrusters
3 Rope Climbs
6 Dumbbell Push Press
6 Dumbbell Thrusters
...
4/8/8
5/10/10
6/12/12

Score is total reps.

Monday Dec 16, 2019

(15 minutes/ 4 rounds)
:10 Pistol Hold, each leg
5-8 Pistols, each leg
5 Pull Ups
20 Bumper Rebounds
20 minute AMRAP:
400m Run
400m Row
800m Run
800m Row
1200m Run
1200m Row

If you complete all of the work before the time cap, your score is the total time.

Otherwise, your score is the total distance traveled in 20 minutes.

Saturday Dec 14, 2019

Part A:
Every 1:30 x8 rounds:
2 Power Clean + Push Jerk

Part B:
Every 1:00 x6 rounds:
4 Hang Split Cleans

Part C:
(20 minutes/ 4-5 rounds)
Working with a partner:
5 Front Squats
10 Vertical Jumps
40FT Box Sled Push/ Pull

Part D:
(10 minutes/3 rounds)
5 Jefferson Curls
10 Eastern Squat

Friday Dec 13, 2019

(15 minutes/ 4 rounds)
5 Push Press
5 Push Press Wall Balls
10 Kip Swings
5 Toes to Bar

Practice:
Double Unders/ Bumper Rebounds
AMRAP 3:00 on/ 1:30 off x5 rounds:
10 Push Press Wall Ball Shots
10 Toes to Bar
30 Double Unders

Pick up each round where you left off.