Gym WODs

Friday Oct 12, 2018

Skill work
WOD

(5 minutes)
Build to Back squat weight

Then,

Every 1:30 x 6 rounds:
3 Back squats
10-20 push ups

Back squat @ 65% (same as last week)

13 minute AMRAP of:

800m run
40 Air squats
4 Rope climbs
30 Air squats
3 Rope climbs
20 Air squats
2 Rope climbs
10 Air squats
1 Rope climb

(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

Wednesday Oct 10, 2018

Skill work
WOD

(10-12 minutes)
Rope climb/ Muscle up drills

Between practice reps:
10 Kip swings
10 Single arm bench press

5:00 of work, 2:00 rest x 4 rounds:
80FT KB Overhead carry
5-10 Pull ups
5-10 Dumbbell bench press
200m Run

*score is total number of pull ups/ bench press reps.

Tuesday Oct 09, 2018

Skill work
WOD

(20 minutes)
2-2-2-2-2 reps of:
Deadlift
Hang power clean
Barbell lunge

Every other round:
5 DB hang power clean
20 Double unders

1:30 of work, 3:00 of rest x6 rounds:
10 DB hang clean + Jerks
40FT DB OH walking lunge
Max double unders

Monday Oct 08, 2018

Skill work
WOD

(20 minutes)
Push press 3-3-2-2-1-1

Every other round:
8 KB Swings
Row 200m

*Build to a heavy single.

7:30 AMRAP of:
Row 400/325m
40FT Seal walk
15 Kettlebell swings
15 Push ups

Rest 3:00

7:30 AMRAP of:
Row 400/325m
40FT Seal walk
15 Kettlebell swings
15 Push ups

Russian KB swings

(30 minutes)
Build up to power clean weight.

Then,

Five rounds:
3 Power cleans
7 Strict toes to bar
5-10 chin ups

@ ~70% of power clean metric

AUX WOD:
(10 minutes/3-4 rounds)
3 Clean shrugs
10 Back extensions

Saturday Oct 06, 2018

Skill work
WOD

(8 minutes/2 rounds)
5 SDHP
5 Front squats
5 Push jerks
:30 handstand hold
Run 200m

In teams of 2-3
Get as far as you can in 25 minutes
10-20-30-40... reps of:

Sumo deadlift high pulls
Front squats
Push jerks
Handstand walk

Every 5:00 run 200m as a team.

Complete SDHP and Push jerk with an empty bar.

Friday Oct 05, 2018

Skill work
WOD

(5 minutes)
Build to Back squat weight

Then,

Every 1:45 x 5 rounds:
3 Back squats
10-20 push ups

Back squat @ 65% (same as last week)

5:00 AMRAP x3 rounds:

Row 40/32 calories
10 DB presses L-arm
10 DB presses R-arm
:30 L-sit
Max alternating DB snatches

Rest 2:30

Score is total DB snatches across all three rounds.
Aim to keep the number consistent.

Thursday Oct 04, 2018

Skill work
WOD

(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

Wednesday Oct 03, 2018

Skill work
WOD

(12 minutes)
Drill Rope climb technique

Between drill sets:
:30 Handstand hold
:30 Scapular pull ups

*If you have mastered the rope pin, practice muscle up transitions on the rings.

Get stations set up for WOD.

20 minute EMOM:
5-10 Handstand push ups
Farmers carry 1:00
5-10 Chin ups
FLR :30

Score is the total HSPU and Chin ups completed.