Gym WODs

Saturday Dec 15, 2018

(12 minutes)
2 Clean shrugs
2 Halting power cleans
2 Squat cleans or 2 Front squats
** HANG :30-60 **

(10 minutes)
Find a partner and another team.

8 Deadlifts
8 Ball slams
8 Wall balls
Hang :45
3-5 Pull ups
845AM WOD:
Every 1:30 x 10 rounds:

Option A:
1 Power clean
1 Squat clean
1 Front squat

Option B:
2 Power cleans
2 Front squats

Extra credit:
8 Split squats L/R
8 Powell raises (on bench) L/R
10:00AM Workout of the Day:
In teams of two,
working with another team,
two rounds of each:

Station A:
Row 250m x4

Station B:
30 Deadlifts
30 Pull ups
30 Slam balls
30 Wall balls

One team works through the 4 rows, while other team AMRAPs on the 30s.

Once all 4 rows are complete, the teams switch.

Each team gets two stabs at Stations A and B.

Score is total reps accumulated at Station B.

Friday Dec 14, 2018

(20 minutes)
Five rounds:
2 Presses
2 Push presses
2 Push jerks

Every other round:
30 Bumper jumps
3 DB clean, push press, lunge, snatch, L/R
** HANG :30-60 **
AMRAP x 5 rounds
work for 3:00
rest 1:00

50 Double unders
50 DB lunges
40 Double unders
40 DB Snatches
30 Double unders
30 DB Cleans
20 Double unders
20 DB Push presses

If you complete the list, start back over and continue for all 5 rounds.

Score is total reps.

Thursday Dec 13, 2018

Three rounds through:

2:00 Row
1:00 Bear crawl
1:00 Duck walk \\ squat hold
1:00 Farmers carry
2:00 Jump rope
1:00 Hang \\ swing
1:00 Side plank
2:00 Balance L/R leg

5:00 eyes closed -> breathing

Tuesday Dec 11, 2018

(12 minutes)
2 Snatch shrugs
2 Halting power snatches
2 Snatch push presses
2 Snatch balances \\ overhead squats
** HANG :30-60 **
Every 1:30 x 10 rounds:

Option A:
2 Power snatches
1 Squat snatch

Option B:
3 Power snatches
1 Overhead squat

Extra credit:
Four rounds:
5 Overhead squats from the floor

Monday Dec 10, 2018

(20 minutes)
Back squat 5-5-5-5

After each round:
:30 Handstand hold
3-5 HSPU
:15/15 Pistol hold
3-5 Pistols
** HANG :30-60 **

Run 200m every other round
For time:
Run 1000m

Then,
Five rounds of:
10 Handstand push ups
10 Pistols

Then,
Run 500m

Saturday Dec 08, 2018

9:00AM WOD Drills:
(12 minutes)
3 Clean shrugs
3 Halting power cleans
3 Front squats

10:00AM Drills:
(10 minutes)
10 Precision jumps
10 Scapular pull ups
10 Kip swings
2-5 Pull up/ muscle up variations
9:00AM WOD:
Every 1:30 x 10 rounds:
2 Power cleans
2 Front squats

Extra credit:
Three rounds:
8 DB Bent over rows L & R arm
8 Trap-3 raises L & R arm
10:00AM WOD:
In teams of 2
15 minute AMRAP of:
100 Calorie row
80 Wall balls
60 Sit ups
40 Box jumps
20 Muscle ups

Rest 3:00

15 minute AMRAP of:
20 Muscle ups
40 Box jumps
60 Sit ups
80 Wall balls
100 Calorie row

Friday Dec 07, 2018

(20 minutes)
Five rounds of:
3 Presses
3 Push presses
3 Push jerks
10 KB sumo DL high pulls
100 Single unders \\ Run 200m
20 minute AMRAP of:

Run 400m
8 Kettlebell push press L-arm
8 Kettlebell push press R-arm
15 Kettlebell sumo deadlift high pulls

250 Single unders
8 Kettlebell push press L-arm
8 Kettlebell push press R-arm
15 Kettlebell sumo deadlift high pulls

Rest 1:30

Wednesday Dec 05, 2018

16 minute EMOM:
:30 Box straddle
:40 Hang
Turkish get up L/R arm
Single leg deadlift L/R leg

Five minutes to review WOD/ practice KB snatches and find dip variation.
Five rounds for time:
10 Kettlebell snatches L-arm
10 Strict ring dips
10 Kettlebell snatches R-arm
40 Double unders