Gym WODs

Monday Feb 11, 2019

(18 minute EMOM):
3-5 Chin ups
3-5 Dips
5/5 Dumbbell snatches
Jump rope
1:00 of work,
2:00 of rest
x5 rounds:

14 Dumbbell hang power snatch
7 Burpee over dumbbell
Max Double unders

*Your score is the total number of double unders.

Saturday Feb 09, 2019

9:00AM WOD Drills:
(8 minutes)
1 Hang power snatch
1 Power snatch
1 Overhead squat

10:00AM WOD Drills:
(10 minutes)
10 Handstand kick ups
10 KB swings
5/5 KB push press
Row 15 calories
9:00AM WOD:
Every 1:30 x10 rounds:
2 Power snatches

Extra credit:
Three rounds:
5/5 Elevated split squat
10 Back extensions
In teams of 2,
Complete a 25 minute AMRAP,
With reps of 20-40-60-80...

Handstand walk, mats
Kettlebell swings
Kettlebell push press
Calories rowing

*All reps are total as a team. Push press is total; split between partners/arms.

Friday Feb 08, 2019

Take 5 minutes to build to opening weight.

Then,

Every 1:30 x8 rounds:
1 Front squat
2 Split jerks
5:00 of work, rest 2:30, x3 round:
Run 500m
5-10-15-20... reps of:
Wall balls
Toes to bar

*Try to match your score each round.

Wednesday Feb 06, 2019

18 minute EMOM:
2-5 Skin the cats
:20-30 Ring/ box supports
5+5 Shoulder to overhead & Deadlift
10 Box steps
CrossFit Open 13.2 WOD:
10 minute AMRAP of:
5 Shoulder to overhead
10 Deadlift
15 Box jumps/ steps @ 24/20 inch

Use 115/ 75 LBS for barbell.

Tuesday Feb 05, 2019

(8 minutes)
1 Hang power clean
1 Power clean
1 Front squat
Every 1:30 x10 rounds:

2 Power cleans

*every other round, perform 1 front squat after the cleans.

Extra credit:
(10 minutes/ 3 rounds):
2 Front squats

*all are meant to be as heavy as possible.

Monday Feb 04, 2019

18 minute EMOM:
3-5 Chin ups
3-5 Dips
5 Overhead squats
Jump rope

Control the full range of motion of every rep for the chin ups and dips.

Chin up scale: 6-10 Ring rows
Dip scale: 6-10 Push ups
15 minute AMRAP of:
Run 400m
10 Overhead squats
Row 300/250m
10 Overhead squats
Single unders x200
10 Overhead squats
...

Continue cycling through as far as possible for 15 minutes.

Use 60% of overhead squat metric.

Saturday Feb 02, 2019

9AM WOD Drills:
(8 minutes)
1 Snatch shrug
1 Hang power Snatch
1 Power Snatch

10AM WOD Drills:
(10 minutes/ 2 rounds)
Run 200m
7 DB Hang power cleans
5/5 DB walking lunges
10 Kip swings
5 Pull ups
Every 1:30 x 10 rounds:
1 Hang power Snatch
1 Power Snatch

Extra credit:
Three rounds through:
3 Snatch shrugs @ 105% of 1RM
7/7 Powell raises
Tackle as a team of 2, or as an individual
25 minute AMRAP of:

100m Farmers carry
10 Dumbbell hang power cleans
40FT Dumbbell walking lunge
40FT Seal walk
10 Pull ups

Individuals - Rest 1:30 between rounds

Thursday Jan 31, 2019

START OF NEW THURSDAY FORMAT.

OPEN GYM / RECOVERY WOD / AEROBIC CAPACITY

Recovery WOD

Three rounds of continual movement:
2:00 Row
1:00 Active pigeon pose L-leg
1:00 Active pigeon pose R-leg
2:00 Jump rope
1:00 Hang
1:00 Plank
2:00 Farmers carry
1:00 Four-point rotations L-side
1:00 Four-point rotations R-side
2:00 Racked carry
1:00 Balance L-leg
1:00 Balance R-leg