Gym WODs

Thursday Aug 23, 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:
7:30 Row @ 108% of 2k pace

200m Farmers carry (2 hand)
Wall stretch 2:00 L/R
200m Farmers carry

7:30 Row @ 108% of 2k pace

Wednesday Aug 22, 2018

(15 minutes)

L-arm, then R-am:
5 Suitcase DL
5 Presses
5 Front squats
5 Push press
5 Reverse lunges
3 TGU

Then, Run 200m

In the last 4:00, practice 2x KB push press to find appropriate weight.
Three rounds for time:
500m Run
15 Dumbbell Push press
25 Sit ups

Use 2x dumbbells at a weight that keeps sets unbroken and rounds paced the same.

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.