Gym WODs

(10 minutes/3 rounds)
DB Thrusters x 5
OH Walking Lunge x 10 steps
Wall Slides + Rotations x 10
Samson Stretch x :30 each side
Run 200m
Comp WOD:
Every 4:00 x5 rounds:
Run 200m
10 Dumbbell thrusters
40ft Dumbbell overhead walking lunge

Men use two 45 LBS DB
Women use two 25 LBS DB
(2 rounds/8 minutes)
Deadlift x 10
OH Squat x 5
Deadbugs x 5 each
Banded Sots press x10
Row x 150m
Workout of the Day:
"Team Atlas"

In teams of 3, complete:

Row 300/250m x2 each

Then, three rounds through each:
15 Deadlifts
7 Overhead squats

Then,

Row 300/ 250m x2 each
WOD Drills:
(12 minutes/3 rounds)
High Knee Skips x 25
Scapular Pull Ups x 10
Rope Climb x 1
Pistol Hold x :30 each leg
Pistols x 3 each leg
Workout of the Day:
For time:
200 single unders
4 rope climbs, legless
20 pistols, total
150 single unders
3 rope climbs
15 pistols
100 single unders
2 rope climbs
10 pistols
50 single unders
1 rope climb
5 pistols

*Substitute 4x chin ups for rope climbs.

Repeat from 11/1/16
(8 minutes/ 2 rounds):
5 Hang power snatch + :03 hold
Support drills x 10 each
-PVC weighted dislocates
-Air planes
-Wrist push ups (pop up on middle 3 fingers)

Workout of the Day:
10 minute EMOM:
3 Hang power snatches @ 70%
3 Burpee over bar
(13 minutes/4 rounds)
DB Deadlift x 10
DB Push Press x 10 alternating hands
Deadbugs x 5
Tea Cups x 5 each
Run 200m
Workout of the Day:
Three rounds for time:
14 Dumbbell deadlifts
14 Dumbbell presses, alternating
14 Dumbbell deadlifts
14 Dumbbell presses, alternating
Run 500m

Men use two 45 LBS DB
Women use two 25 LBS DB
(Over 15 minutes)
Three rounds through:
Body rows x 10
Wall slides x 10
90/90 rotations x 10
Tempo Front squats @ 45/25 x 5

Then,
Build to opening Front Squat weight
Workout of the Day:
Over 15 minutes:

Front squat 5-5-5-5-5
(During 15 minutes of Push Press)
Wall slides + Rotations x 10
Pull ups x 8
Lateral Bar Hops x 10
Workout of the Day:
Over 15 minutes:

Build to a 3RM Push Press

Rest 4:00

Then,

21-15-9 reps for time:
Push press @ 50% of 3RM
Box Jump over @ 24/20 inches
(12 minutes/4 rounds)
DB Power Clean x 5
Walking Lunges x 8 steps
Banded rack stretch x :30 each
Kip Swing x 8
V-Ups x 8
Push Ups x 8
Comp WOD:
Open WOD 17.2

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men use 45 LBS dumbbells
Women use 35 LBS dumbbells
(15 minutes / 4 rounds)
OH Squat x 5
Squatting Thoracic Rotations x 5 each way
Box Jumps x 5
Band Dislocates / Pull Aparts x 10
Sots Press x 10
Seal Walk x 10 mats
*Run x 200m every other round*
Workout of the Day:
For time:
200m Farmers carry

Then, four rounds:
9 Box jumps @ 30/24 inches
12 Overhead squats @ 95/65 LBS
15 Ring rows

Then,

200m Farmers carry

Men use two 24KG kettlebells on farmers carry.
Women use two 16KG kettlebells.