Gym WODs

Saturday Oct 20, 2018

(8 minutes)
Find a set of teammates.
On each arm:
8 KB swings
8 KB squats
8 KB push press
Row/ run 200m
30 minute AMRAP,
In teams of 3,
Rotating through each station:

Station 1:
run 500m
AMRAP: 10 kettlebell push press + 10 ring rows

Rest 2:00

Station 2:
row 500/ 425m
AMRAP: 10 kettlebell squat + 10 push up

Rest 2:00

Station 3:
250 single under
AMRAP: 10 kettlebell swing + 10 sit up

Rest 2:00

*one partner completes the run, row, jump, while the other two complete an AMRAP of the couplet.

Thursday Oct 18, 2018

(12 minutes)
5 deadlift
5 clean shrugs
5 hang power clean
5 front squat
5 push press
5 push jerk
5 good morning

Then, spend the remaining time slowly building up to your opening weight.
Every 1:15 x 12 rounds:
2 hang power clean
2 push jerk

*add weight every 3-4 rounds.

Sunday Oct 14, 2018

(30 minutes)
Build up to Clean & Jerk weight

Then,

8 rounds, NFT:
2 Power clean + jerks
8 DB bent over row L or R arm
:30 FLR

*add weight every other round.

AUX WOD:
(10 minutes/ 4 rounds)
100m Farmers carry (outside)
10 Back extensions

Thursday Oct 11, 2018

(12 minutes)
5 Snatch DL
5 Snatch shrugs
5 Muscle snatches
5 Snatch Presses
5 Overhead squats
5 Snatch push presses
5 Good mornings

Then, build to opening weight.
Every 1:15 x12 rounds:
2 Power snatches
1 Overhead squat

Open heavier than last week.
Add weight every 3-4 rounds.

AUX WOD:
(10 minutes/ 4 rounds)
10 Back extensions
:30/:30 Side planks