Gym WODs

9:00AM WOD Drills:
(12 minutes)
Complete one cycle through in each of the 3 positions:
Snatch shrug - High hang, hang, floor.
Snatch pull - High hang, hang, floor.
Power Snatch - High hang, hang, floor.
(9 total reps)

10:00 WOD Drills:
(10 minutes)
:30/30 Single leg GM

3 reps each, L&R:
KB clean, KB squat, KB push press, KB windmill

200m Run
9:00AM WOD:
Every 1:30 x 10 rounds:
3-Position power snatch

Extra credit:
Three rounds:
5/5 KB overhead squats
10 Cuban rotations (PVC w/weight)
In teams of 2
Complete a 25 minute AMRAP:

20 Kettlebell complex cycles
30 Toes to bar
150 Double unders
400m Team run

KB Complex: 1 KB clean, 1 KB squat, 1 KB push press, 1 KB windmill
Take 5 minutes to find opening weight for sets of 3.

Then,

Every :90 x 8 rounds:
3 Split jerks

Then,

Take 3:00 to set up for WOD:
5 Thrusters
:20 Ring support
5 Dips
Row 200m
Every 5:00 x 4 rounds:
5-10 Ring dips
Row 400/350m
15 Thrusters

Thrusters @ a weight that allows for UB reps.
(12 minutes)
Complete one cycle through in each of the 3 positions:
Clean shrug - High hang, hang, floor.
Clean pull - High hang, hang, floor.
Power clean - High hang, hang, floor.
(9 total reps)
Every 1:30 x 10 rounds:
3-Position Power Clean

Extra credit:
Three rounds:
10 Jefferson curls
10/10 Trap-3 raises
(20 minutes)
Four rounds:
5 Front squats
5/5 Single leg good morning
10 Push ups
Run 200m

(5 minutes)
Build to deadlift weight.

@ 85-100% of front squat weight.
5 minute AMRAP of:
1 Deadlift
2 Burpees
2 Deadlifts
4 Burpees
3 Deadlifts
6 Burpees
4 Deadlifts
8 Burpees
...
Adding 1 Deadlift & 2 Burpees every round.
9:00AM WOD Drills:
(12 minutes)
2 Clean shrugs
2 Halting power cleans
2 Squat cleans

10:00AM WOD Drills:
(20 minutes)
Four rounds:
8 Narrow Bench press
5-10 Pull ups
Balance drills w/partner

*Run 200m every other round.
Every 1:30 x 5 rounds:
2 Squat cleans

Every 1:30 x 5 rounds:
1 Squat clean

Extra credit:
Three rounds of:
10/10 DB bent over rows
10/10 Trap-3 raises
"Coffland"

Hang from a pull-up bar for 6 minutes

Each time you drop from the bar, perform:

30 Push ups
800m Run

18 minute time cap.

-

If you finish before 18 minutes,
spend the remaining time:

100m Farmers carry
200m Run
20 Push ups
(12 minutes)
2 Snatch shrugs
2 Halting power snatches
2 Snatch push presses
2 Squat snatches
Every 1:30 x 5 rounds:
2 Squat snatches

Every 1:30 x 5 rounds:
1 Squat snatch

Extra credit:
Three rounds of:
5/5 KB overhead squat
15 2x KB deadlift
16 minute EMOM:
5-10 Strict chin ups
Balance
5-10 Strict HSPU
Single leg good mornings
15 minute AMRAP:
1-2-3-4... Bar muscle up
2-4-6-8... Dumbbell push press
3-6-9-12... Dumbbell snatch
10-20-30... Double unders

Continue ascending for the entire 15 minutes.