Gym WODs

Tuesday Sep 24, 2019

(8 minutes)
2 Power Snatches
2 Overhead Squats
20 Lateral Bar hops
Every 1:30 x5 rounds:
2 Power Snatches
1 Overhead Squat

Every 1:00 x7 rounds:
1 Power Snatch

Then, repeat from last Tuesday:
10 minute AMRAP:
100 Double Unders
100m Overhead Carry*
100 Double Unders
100m Racked Carry*
100 Double Unders
100m Farmer's Carry*

Performed with two KBs

Monday Sep 23, 2019

Every 4:00 x4 rounds:
3-5 Ring Chin Ups
3-5 Skin the Cats
:30-60 Handstand

Practice:
Sumo Deadlift High Pulls
40-30-20-10 reps for time:
Wall Balls
Sumo Deadlift High Pull
Press

SDHP & Press are performed with the same barbell.

Choose a weight that allows for UB reps.

Saturday Sep 21, 2019

9AM WOD Drills/ Strength:
Every 3:00 x8 rounds:
1 Back Squat (:10 Lower)
5 Precision jumps

10AM WOD Drills:
(12 minutes)
Build to the heaviest (unbroken) complex:

1 Power Snatch
3 Overhead Squat
1 Power Snatch
2 Overhead Squat
1 Power Snatch
1 Overhead Squat

Every other round run 200m
9AM WOD:
4 Rounds with a partner:
20 Kneeling Med-ball Tosses
5 Harop Curls
15 minute AMRAP:
1 Power Snatch
4 Overhead Squat
1 Power Snatch
3 Overhead Squat
1 Power Snatch
2 Overhead Squat
1 Power Snatch
1 Overhead Squat
Run 400m

Use 75-80% of the weight found in strength.

Partner version:
15 minute AMRAP:
Each partner complete the PSN+OHS complex, one at a time.

Then take turns running 200m, one at a time.

Friday Sep 20, 2019

Every 3:30 x5 rounds:
3 Split Jerk
:30 Kip Swing

Practice between sets:
Rope pin practice (L & R foot)
3:00 work/ 1:00 rest
AMRAP x4 rounds:

20 Walking lunges

Then,
1 Rope Climb
5 Push Ups
2 Rope Climbs
10 Push Ups
3 Rope Climbs
15 Push Ups
...

Aim to match the amount of work completed each round.

Everyone should use legs today on rope climbs.

Thursday Sep 19, 2019

(8 minutes)
2 Halting Power Cleans
2 Front Squats
5 Kneeling Jumps
Every 1:30 x5 rounds:
2 Halting Power Clean + Front Squat

Every 1:30 x5 rounds:
2 Power Cleans
1 Front Squat

10 minute AUX WOD:
5 Clean Shrugs
5 High Box Jumps

Wednesday Sep 18, 2019

Every 4:00 x4 rounds:
3-5 Chin Ups
3-5 Skin the Cats
:30-60 Wall facing Handstand

Practice between sets:
10 Kettlebell Snatches
3/3 Scales
For time

10-9-8-7... reps of:

Kettlebell Snatch L-arm
Kettlebell Snatch R-arm
Hollow Rocks

Alternating with

100-90-80-70... reps of:

Single Unders

Post time and KB load.

Tuesday Sep 17, 2019

Every 3:00 x6 rounds:
Back Squat x1 (:10 Lower)
Broad Jump x5

Practice between sets:
20 Bumper Rebounds
20 Double Unders
5/5 Windmills
10 minute AMRAP:
100 Double Unders
100m Overhead Carry
100 Double Unders
100m Racked Carry
100 Double Unders
100m Farmer's Carry

Performed with a single heavy KB.