Gym WODs

Tuesday Aug 21, 2018

(13 minutes)
5 Deadlifts
5 Hang clean scoops
5 Hang clean shrugs
5 Hang power cleans
5 Presses
5 Front squats
5 Push press
5 Good mornings
5 Back squats

Then with the remaining time,

3 Hang power cleans
3 FAST burpees

*Jog 200m every other round.
1:30 of work, 1:30 of rest x 6 rounds
5 Hang power cleans
9 Burpees
Box step ups

Complete as many box step ups in the time remaining each round.

Cleans @ 55% for men

Cleans @ 60% for women

Monday Aug 20, 2018

(18 minutes)
Push press 5-5-5-5-5

1-2x during drills:
:30 Handstand hold
15 KB swings
5 HSPU
Push press 5-5-5-5-5

Then

7:30 AMRAP of:
5 Handstand push ups
15 Kettlebell swings
150 Single unders

Rest 3:00

7:30 AMRAP of:
15 Push ups
15 Kettlebell swings
150 Single unders

Saturday Aug 18, 2018

(10 minutes/2 rounds)
Row 300m / Carry 100m
10 Kip swings
5 T2B
10 OHS
In teams of 2-3,
three rounds for time:

Station A:
Row 400/ 325m
10 Toes to bar

Station B:
100m Farmers carry
15 Overhead squats

Use 95/ 65 LBS for overhead squats
All sets should be unbroken

Thursday Aug 16, 2018

(10 minutes)
5 Snatch DL
5 Hang Snatch shrugs
5 Hang power snatches
5 Snatch push presses
5 Overhead squats
5 Good mornings

Then build up to working weight
Every 1:15 x 15 rounds:

Rounds 1-3:
3 Snatch DL
3 Hang snatch shrugs
1 Hang power snatch

Rounds 4-12:
3 Hang power snatch

Rounds 13-15:
2 Hang power snatch
2 Overhead squat, :04 lower

Aux WOD A:
Row 15 minutes @ 110% of 2k pace
(10% slower than 2k pace)

Aux WOD B:
For 10 minutes:
10 Back extensions w/ 5-10 LBS
1:00 side plank (switch each round)

Tuesday Aug 14, 2018

(18 minutes)
Build to a 5RM back squat.

Every other round, complete:
10 KB snatches
25 Double unders
2 Russian baby maker squat sequences
For time,

40-30-20-10 reps of:
Wall ball
Kettlebell snatch

Alternating with:
80-60-40-20 reps of:
Double unders

Pick a weight on Wall balls and KB snatches
that allow you to go unbroken.

Monday Aug 13, 2018

(18 minutes)
Push press 6-6-6-6-6

After rounds 1,3,5 complete:
10 Scapular push ups
10 Scapular pull ups
:30/:30 side plank
2:30 at station A, 2:30 at station B x3 rounds:

Station A:
5-10 Pull ups
40 FT bear crawl
120 FT racked carry

Station B:
10-15 Push ups
40 FT walking lunges
120 FT farmers carry

Racked and Farmers carries are with one KB.

As soon as you break your pull up or push ups set, move to the next movement.

Your score is the total number of pull ups and push ups completed during WOD.

Sunday Aug 12, 2018

(Over 30 minutes)
Two sets:
15 Box squats @ 45/35 LBS

Nine sets:
2 Box squats @ LIGHT WEIGHT

BE EXPLOSIVE

*every three rounds, complete:
8 Dumbbell rows
:30/:30 side plank

AUX WOD A:
Row :30, rest :30 x4 rounds.
Max calories

AUX WOD B:
10 Cuban rotations, L/R
2:00 Pigeon pose L leg
10 Cuban rotations, L/R
2:00 Pigeon pose R leg
10 Cuban rotations, L/R