Gym WODs

(8 minutes)
2 Hang Power Snatch + OHS
2 Hang Squat Snatch
Every 1:30 x10 rounds:

2 Hang Squat Snatches

(Beginners, please stick with 2x Hang Power Snatch + Overhead squats)

*add weight to last week

Strength:
(12 minutes)
Back squat 3x5

*Add weight to last week.
20 minute EMOM:
3-5 Chin ups
Deep lunge stretch
3-5 Dips
5 Thrusters + Row
Rest

*Build weight each round on thrusters.
Every 3:00 x5 rounds for load:
5 Thrusters
Row 250/200m

Your weight can change each round.

Your score is the total load for all 5 sets added together.

You must complete the row in order for your weight to count for that round.
9:00AM WOD Drills:
(8 minutes)

2 Hang Power Cleans
2 Front Squats
2 Hang Squat Cleans
9:00AM WOD:
Every 1:30 x 10 rounds:

2 Hang squat cleans

(Beginners please stick with 2x hang power clean + front squats)

Strength:
(12 minutes)

Back squat 3x5

*same weight as Tuesday
OPEN WOD 19.3

For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk
50-lb. dumbbell, 24-in. box

Time cap: 10 minutes

Men use 50 LBS dumbbell, Women use 35 LBS dumbbell
(18 minutes)
Build up to working weight, then...

Four rounds:
6 Narrow Grip Bench Press
3-5 Chin Ups
50 High knee single unders

Same weight for all 4 sets.

Slow lower :04. Fast off the chest!

-

Then, take 5 minutes to load up the hang power clean weight for the WOD.
15 minute AMRAP of:
1,2,3,4,5,6... Hang power cleans

After each round:
10 Hollow rocks
100 Single unders

Press @ ~85% of press metric
Three rounds through:

2:00 Wall stretch
1:00 Farmers carry (2x KB)
1:00 Bear crawl
1:00 Racked carry (1x KB)
2:00 Jump rope
Jog & walk 800m

Jog to Ash/Ellis corner. Walk to Mill. Jog to driveway. Walk to gym.

Keep the Jog & Walk at a very sustainable pace and embrace the walk.

Skill WOD:
:30 of work, 1:30 of rest x6 rounds:
Kip swing

Choose between variation A, B, C.

(You should be able to clear all 6 rounds with variation A before B before C)

--

Skill WOD A:
Every 2:00 x6 rounds:
:15-30 Kip Swing
https://youtu.be/YIhRQK0t-0Y

Skill WOD B:
Every 2:00 x6 rounds:
1-2x Chin Over Hold :02 + :10 Kip Swing
https://youtu.be/S75ul0WM2eo


Skill WOD C:
Every 2:00 x6 rounds:
:10-20 Butterfly Kip Swing
https://youtu.be/qMqyvRWY5ss
16 minute EMOM:
3-5 Skin the Cats
25 Double unders
:20-30 Box support
Sit in a squat

Squat variations:
Normal
Narrow
Pistol
Cossacks
Dragon
3:00 on, 3:00 off, x4 rounds:
1,2,3,4... Front squats
2-4-6-8... Burpees
10-20-30-40... Double unders

Start over at 1 FS every round and build during the 3:00.

Aim to get to the same place each round.

Front squats come from the floor.

Burpees are next to bar, not over.
(8 minutes)
2 Hang power snatches
2 Overhead squats
2 Hang squat snatches

*stay light and work on deep squat catches
Every 1:30 X 10 ROUNDS:
2 Hang Squat Snatch

(Beginners keep with 2x hang power snatch + overhead squat)

Strength:
(10 minutes)

3x5 Back Squat

*add weight to last week
(8 minutes)
2 Hang Clean Shrugs
2 Hang Power Cleans
2 Front Squats
9:00AM WOD:
Every 1:30 x 10 rounds:

2 Hang Power Clean + Front Squat

(1 set = 1 HPC, 1 FS, 1 HPC, 1 FS)

Strength:
(12 minutes)

3x5 Back Squat
*same weight as Tuesday
OPEN WOD 19.2:

Beginning on an 8-minute clock,
complete as many reps as possible of:

25 toes-to-bars
50 double-unders
15 squat cleans, 135 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 lb.

If completed before 8 minutes,
add 4 minutes to the clock and proceed to:

25 toes-to-bars
50 double-unders
11 squat cleans, 225 lb.

If completed before 12 minutes,
add 4 minutes to the clock and proceed to:

25 toes-to-bars
50 double-unders
9 squat cleans, 275 lb.

If completed before 16 minutes,
add 4 minutes to the clock and proceed to:

25 toes-to-bars
50 double-unders
7 squat cleans, 315 lb.

Stop at 20 minutes.

(18 minutes)
Build up to working weight, then...

Four rounds:
8 Narrow Grip Bench Press
3-5 Chin Ups
5 DB Jerks
Row 200m

Same weight for all 4 sets.

Slow lower :04. Fast off the chest!
15 minute AMRAP:
Row 300/250m
10 Dumbbell jerks
3 Rope climbs

*Use 1 DB, 10 total reps. Do all 10 reps on one arm, then switch arms next round.

*Use your legs on the rope climbs today.