Gym WODs

Saturday Nov 10, 2018

900AM WOD Drills:
(10 minutes)
Build to working weight for the day.

10AM WOD Drills:
(3-5 minutes)
Find your partner.

Figure our working weights.
10 Rounds over 20 minutes:
2 Power snatches
2 Overhead squats

Extra credit:
(10 minutes)
Three rounds:
Powell raises, L-arm
Powell raises, R-arm

Then,

Three rounds:
10 Cross squats
10 Pallof's press, L-arm
10 Pallof's press, R-arm
30 minute AMRAP of:

100m Racked carry
80 FT Walking lunge
25 Push ups
25 Sit ups
80 FT Seal walk
25 Kettlebell swings
Run 200m

Rest 1:00

Thursday Nov 08, 2018

Half: Row :90, Half: Jump rope :90, Then switch.

2x Laps Racked Carry
2x Laps OH carry (single arm)

Bear crawl 40FT
Duck walk 40FT (lunge)

20 Plank shoulder touches
5 Bulletproof shoulders
Recovery WOD:
Three cycles through
2:00 Row
1:00 Bear crawl
1:00 Racked KB carry
1:00 Plank
2:00 Jump rope
1:00 Duck walk
1:00 Overhead KB carry (single)
1:00 Side plank (total)

Extra credit:
2:00 wall stretch each side
2:00 pigeon pose stretch each side

*:30 hanging from bar between each stretch

Tuesday Nov 06, 2018

7 Clean shrugs
7 Hang power cleans
7 Push presses
7 Front squats
7 Push jerks
7 Good mornings
7 Back squats

Wrist stretches
Child's pose lift offs

As a group:
5 Halting power cleans
5 Push jerks

(10 minutes)
Build to your working weight.

2 Power cleans
2 Push jerks
Every 1:30 x 12 rounds:
2 Power cleans
2 Push jerks

Extra credit:
(10 minutes)
Three rounds of:
8 Cuban rotations, L-arm
8 Cuban rotations, R-arm

Then,

Three rounds of:
10 Weighted back extensions
:30/:30 Side plank

Monday Nov 05, 2018

(20 minutes)
Four rounds:
5 Front squats
10 Kip swings
5 Pull ups
Run 200m \\ 150 Single unders
15 minute AMRAP of:
Run 400m \\ 250 Single Unders
5-10 Pull ups
8 Front Squats

@ 50% of strength weight

Score =
Pull up reps + Front squat reps
+ Front squat weight

Saturday Nov 03, 2018

(8 minutes/ 2 rounds)
Find a teammate.

Row 8 calories
:30 handstand hold
3-5 HSPU
8 kip swings
3-5 pull ups
In teams of 2
30 minute AMRAP
20-40-60-40-20 reps of:

Row, calories (total)
Plank (both partners)
Handstand Push Up/ Pull up (total)
Lunges (total)