Gym WODs

Saturday Sep 22, 2018

(12 minutes/ 3 rounds)
10 RMBT, L/ R arms
10 DB C&J, L/ R arms
10 Thrusters
200m run
In teams of 2-3, complete 3 rounds:
30 Rotational med-ball toss, L-arm
30 Rotational med-ball toss, R-arm
30 Dumbbell Clean & Jerk, L-arm
30 Dumbbell Clean & Jerk, R-arm
60 Thrusters
300 Single unders

Repeat from June 23, 2018

Friday Sep 21, 2018

(15 minutes)
Build to 3RM Bench press

Every other round, complete:
5 Dead lifts + 5 Back squats
Take 15 minutes:
Build to a 3RM Bench press

Then,

Take 20 minutes:
Build to a 1RM Back squat

Then,

Complete:
1 set max reps @ 85% of Back squat

Thursday Sep 20, 2018

(12 minutes)
5 Deadlifts
5 Clean shrugs
5 Power cleans
5 Front squats
5 Push press
5 Good mornings

Then,

Build up to a challenging 2 rep weight.
(Something you can still add to)
Every 1:15 x 12 rounds:
2 Power cleans

*Add weight every 3-5 rounds.

AUX WOD:
(10 minutes/ 4 rounds)
10 Good mornings, very light
:30/:30 Side plank

Wednesday Sep 19, 2018

(Take 3 minutes to get set up)

12 minute EMOM:
1-2 Rope climbs
3 Turkish get ups
:30 Step ups
Over 10 minutes:
Run 800m
Then AMRAP of:
10 Push ups
15 Sit ups
20 Air squats

Rest 3:00

Repeat the 10 minute AMRAP.

Your score is the lower of the two AMRAPs.

Saturday Sep 15, 2018

(10 minutes/ 2-3 rounds)
200m run
Each arm:
5 DB presses
5 DB jerks
5 DB thrusters
*start light and build up weight on DBs
In teams of 2-3
27 minute AMRAP of:
5 DB press
7 DB jerks
9 DB thrusters
20 Step ups

Complete all the DB reps with L-arm, then with R-arm, THEN complete one set of step ups.

Teams of 2 rotate after partner completes the entire sequence.

Teams of 3 rotate after partner completes the DB work.

Friday Sep 14, 2018

(20 minutes)
Bench press 5-5-5-5-5

Rounds 1,3,5:
10 Kip swings
5 Chin ups
10 Dislocates
Run 200m
Bench press 5-5-5-5-5

Then,

Three rounds* for time:
10-15 Chin ups
20 Overhead squats
Run 400m

Overhead squats are completed with an empty bar.
Go fast on these.

Thursday Sep 13, 2018

(10 minutes)
7 Deadlifts
7 Clean shrugs
7 Presses
7 Front squats
7 Push presses
7 Good mornings
7 Back squats

Then,

Build up to power clean weight
Every 1:30 x 15 rounds:

Rounds 1-3:
3 Deadlifts
3 Clean shrugs
1 Power clean

Rounds 4-15:
3 Power cleans
1 Front squat

AUX WOD:
10 minutes or 4 rounds
5-10 Partner leg curls
15 Hollow rocks