Gym WODs

Tuesday May 21, 2019

(10 minutes)
1 Power Clean
2 Split Jerks

*Build to working weight.

YOU DO NOT HAVE TO SWITCH LEGS THIS WEEK.
Every :90 x10 rounds:
1 Power Clean
1 Split Jerk
1 Power Clean
1 Split Jerk

*Add 5 LBS to last week.

Extra credit:
Three rounds:
10 Back Extensions
10 Hanging Knee Raises

Saturday May 18, 2019

9:00AM WOD Drills:
(8 minutes)
3 Stage Snatches
3 Overhead squats

10 AM WOD Drills:
(8 minutes)
8 Kip swings + 2-3 CTB Pull ups
8 Overhead Squats
8 Push ups
8 Calories rowing
9:00AM WOD:
Every 1:30 x5 rounds:
2 "Stage" Power Snatches

Every 1:30 x5 rounds:
2 Halting Power Snatches

Halt above knees.

Every 1:30 x5 rounds:
2 Power Snatches
10 AM Workout of the Day:
In teams of 2,
25 minute AMRAP of:

40 Jumping CTB Pull Ups
40 FT Seal Walk
40 Overhead Squats
40 FT Seal Walk
40 Calorie Row
40 FT Seal Walk
40 Burpees
40 FT Seal Walk

Alternate partners each Seal Walk.

The other sets of 40 are TOTAL for team.

Tuesday May 14, 2019

(8 minutes)
1 Power Clean
1 Split Jerk, L-leg
1 Split Jerk, R-leg
Every 1:30 x 5 rounds:
1 Power Clean
1 Split Jerk, L-leg
1 Split Jerk, R-leg

Build up to your working weight for the 10 rounds.

Every 1:30 x 10 rounds:
1 Power Clean + Split Jerk L-leg
1 Power Clean + Split Jerk R-leg

Go 5 LBS heavier than last week and keep the same weight for all 10 rounds.

Monday May 13, 2019

16 minute EMOM:
6-10 Ring Push Ups OR 3-5 Ring Dips
8 DB Snatch + 8 DB OHS*
FAST Jump rope
Rest

*Switch arms each cycle through.
:90 of work/ :90 of rest x6 rounds:
10 Dumbbell Snatches L-arm
10 Dumbbell Snatches R-arm
Max Double Unders

*Your score is the dumbbell weight added to your double under reps.

Saturday May 11, 2019

9:00AM WOD Drills:
(8 minutes)
3 Stage Snatches
3 Overhead squats

10 AM WOD Drills:
(8 minutes)
Run 200m
5 DB C&J
:10/10 Pistol hold
5 Pistols
Every 1:30 x5 rounds:
3 Stage Snatches

*Keep the weight light and technical.

Every 1:30 x5 rounds:
3 Power snatches, pause above knee

*Build to working weight for final 5 rounds.

Every 1:30 x5 rounds:
3 Power Snatches

*Slightly heavier than last week.
Same weight for all 5 rounds*
10 AM Workout of the Day:
In teams of 2,
25 minute AMRAP of:

200m run
20 Pistols
20 Dumbbell Clean & Jerk

400m run
40 Pistols
40 Dumbbell Clean & Jerk

500m run
50 Pistols
50 Dumbbell Clean & Jerk

800m run
80 Pistols
80 Dumbbell Clean & Jerk

...

If you get this far, start back over at 200m.

The running is completed together as a team.

The reps are TOTAL reps, split between the two partners any way.

Dumbbell C & J are performed from a hang with TWO dumbbells.