Gym WODs

Thursday Apr 04, 2019

Three rounds for continual movement:

2:00 Jump Rope
2:00 Turkish Get Up
2:00 Balance on Parallettes
2:00 Rowing
2:00 Farmers/ Overhead Carry
2:00 Pigeon Pose

Skill WOD:
Every 1:00 x10 rounds:
Double Under WOD A, B, or C

Tuesday Apr 02, 2019

(8 minutes)
1 Snatch shrug
1 Power Snatch
1 Overhead Squat
1 Squat Snatch
Every 1:30 x 5 rounds:
1 Snatch Shrug
1 Squat Snatch

Every 1:30 x 5 rounds:
2 Squat Snatch

Strength:
In 15 minutes, complete:
5-5-3-3-1-1 reps for max total load of:
Deadlift

Monday Apr 01, 2019

16 minute EMOM:
2-5 Rope Chin Ups
3-5 Box Handstand Push Ups
5 KB Push Presses + Row/ Jump rope
Rest
15 minute AMRAP of:
Row 500/425m OR 250 Single unders
10 Kettlebell Push Press
10 Hollow rocks

Perform the KB Push Press with 2x Kettlebells.

Saturday Mar 30, 2019

9:00AM WOD Drills:
(8 minutes)
2 Power Clean
2 Front Squat
2 Squat Clean

10 AM WOD Drills:
(8 minutes/ 2 rounds)
Row 8 Calories
8 Push ups
8 KB Swings
2 Rope pins
20 Box Rebounding Drills
Every 1:30 x 10 rounds:

1 Power Clean
1 Squat Clean

(Beginners please complete 2 Hang Power Clean + Front Squat)

Strength:
(12 minutes)
3x3 Back Squat

*Same weight as Tuesday
In teams of 2,
25 minute AMRAP of:

30 Calorie row, total
20 Burpees, total
15 American KB swings, each
10 Box Jumps 30/24, total
5 Rope Climbs, total

Friday Mar 29, 2019

(18 minutes)
Build up to your working weight on Push Jerk.

Then,

Four rounds:
5 Push Jerks
2-5 Rope Pull ups
20 Double unders
1:00 of work,
2:00 of rest x5 rounds:

10 Push Ups
10 Wall Balls
Max Double Unders

Score is total double unders.

Thursday Mar 28, 2019

Three cycles of continual movement:

2:00 Balance on Parallettes
1:00 Racked Carry
1:00 Bear Crawl
1:00 Farmers carry
2:00 Jump Rope
Jog/Walk 800m

Skill WOD:
Every 2:00 x6 rounds:
:15-30 Kip swing

Keep building that base!

Tuesday Mar 26, 2019

(8 minutes)
2 Power snatch
2 Snatch push press
2 Overhead squats
2 Squat snatch
Every 1:30 x 10 rounds:

1 Power Snatch
1 Squat snatch

(Beginners please complete 2 Hang Power Snatch + Overhead Squat)

Strength:
(12 minutes)
3x3 Back Squat

*Add weight to last week.