Gym WODs

Saturday Jan 19, 2019

9:00AM WOD Drills:
(9 minutes)
From high hang: snatch shrug, snatch pull, power snatch
From hang: snatch shrug, snatch pull, power snatch
From the floor: snatch shrug, snatch pull, power snatch

10:00AM WOD Drills:
(8 minutes/ 2 rounds)
Run 200m
5 MB cleans
5 Wall balls
10 Kip swings
9:00AM WOD:
Every 1:30 x 10 rounds:
3-position power snatch

Extra credit:
Three rounds:
8 Cuban rotations
5 Snatch shrugs @ 90% of 1RM
In teams of 2,
30 minute AMRAP,
10-8-6-4-2 reps:

Medicine ball clean
Wall ball
Toes to bar

After each full set, run 400m as a team.

Then rest 1:30

Friday Jan 18, 2019

Take 5 minutes to find opening weight for sets of 2.

Then,

Every :90 x 8 rounds:
2 Split jerks

Then,

Take 5 minutes to find the barbell weight for the WOD.
20 minute AMRAP of:
15 Presses
15 Overhead squats
15 Hollow rocks
150 Single unders

Rest 1:00

Use a barbell OR a dumbbell for the WOD.

Choose a weight that allows for UB sets.

If you use a DB, complete all 15 reps on one arm. Switch next round.

Wednesday Jan 16, 2019

16 minute EMOM:
Muscle up, rope climb practice
Pistol hold :15/15 + 2 reps
5-10 Ring dips
Straddle lifts
12 minute AMRAP:
2-5 Muscle ups
10 Pistols
20 Box step ups

*sub 2-3 legless rope climbs, 2-3 legged rope climbs, 5-10 rope pull ups as needed.

Saturday Jan 12, 2019

9:00AM WOD Drills:
(12 minutes)
Complete one cycle through in each of the 3 positions:
Snatch shrug - High hang, hang, floor.
Snatch pull - High hang, hang, floor.
Power Snatch - High hang, hang, floor.
(9 total reps)

10:00 WOD Drills:
(10 minutes)
:30/30 Single leg GM

3 reps each, L&R:
KB clean, KB squat, KB push press, KB windmill

200m Run
9:00AM WOD:
Every 1:30 x 10 rounds:
3-Position power snatch

Extra credit:
Three rounds:
5/5 KB overhead squats
10 Cuban rotations (PVC w/weight)
In teams of 2
Complete a 25 minute AMRAP:

20 Kettlebell complex cycles
30 Toes to bar
150 Double unders
400m Team run

KB Complex: 1 KB clean, 1 KB squat, 1 KB push press, 1 KB windmill

Friday Jan 11, 2019

Take 5 minutes to find opening weight for sets of 3.

Then,

Every :90 x 8 rounds:
3 Split jerks

Then,

Take 3:00 to set up for WOD:
5 Thrusters
:20 Ring support
5 Dips
Row 200m
Every 5:00 x 4 rounds:
5-10 Ring dips
Row 400/350m
15 Thrusters

Thrusters @ a weight that allows for UB reps.