Gym WODs

Saturday Dec 28, 2019

Part A:
Every 1:30 x8 rounds:
2 Power Clean + Push Jerk @ 80%

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

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

Add weight to last week (or build to a challenging 5 rep for the day)

Part D:
(3 rounds)
5 Jefferson Curls
10 Eastern Squats

Friday Dec 27, 2019

(15 minutes/ 4 rounds)
3-5 Pull Ups
1/1 Pressing TGU
5-10 Precision Box Jumps

Weighted Pull Ups if possible.
18 minute AMRAP:
3 Strict Pull Ups
6 Dumbbell Presses
9 Box Jumps

Dumbbell Presses are performed with ONE dumbbell, for total reps.

Monday Dec 23, 2019

(15 minutes/ 3 rounds)
5/5 Split Squat
10 Kip Swings
2-3 Bar Muscle Ups
20 Bumper rebounds
For time:
10 Bar Muscle Ups
10 Barbell Lunges
800m Run
10 Bar Muscle Ups
10 Barbell Lunges
800m Run
10 Bar Muscle Ups
10 Barbell Lunges

Use the weight from Split Squats for Barbell Lunges.

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.