Gym WODs

Friday Jun 22, 2018

(14 minutes/ 3 rounds)
Run 400m
8 Bumper squats
8 Bumper sit ups
8 Bumper lunges
8 Kip swings
:20 Handstand hold (kick up)
Rest 1:00
12 minute AMRAP:
100 Air squats
80 Sit ups
60 Overhead walking lunge
40 Pull ups
20 Handstand push ups

Use a 45/25 LBS bumper for OH walking lunge.

Can you complete 1 full round?

Thursday Jun 21, 2018

(12 minutes)
5 Snatch scoops
5 Snatch shrugs
10 Wrist push ups
5 Power snatches
5 Snatch push press
5 Overhead squats
10 Wrist push ups
5 Snatch balances
5 Squat snatches

Then,

Build up to working weight.
15 minute EMOM:

Minutes 1-3,
1 Power snatch
3 Snatch push press

Minutes 4-8,
1 Power snatch
3 Snatch balance
(3 Overhead squats)

Minutes 9-15,
3 Squat snatches
(3 Power snatches)

AUX WOD:
Four rounds:
10 Romanian deadlifts

Then,

4:00 AMRAP:
Hang from pull up bar

Score is total seconds accrued.

Saturday Jun 16, 2018

(10 minutes/ 2 rounds)
Run 200m
10 Step ups
10 KB swings
10 Wall balls
10 Dead bugs
Rest 1:00
In teams of 2-3, two rounds through:

Wall balls

Russian KB swings

Box step ups

Row, calories


Spend 3:00 at each station.

:30 to rotate between stations.

Score is total reps as a team.

Thursday Jun 14, 2018

(10 minutes)
5 Power cleans
5 Front squats
10 Wrist push ups
5 Press
5 Push press
10 Wrist push ups
5 Split jerks

Then,

Build to working weight.
10 minute EMOM:
1 Power clean
2 Split jerks

AUX WOD:
Four rounds:
10 Romanian deadlifts

Then,

4:00 AMRAP:
Hang from pull up bar

Score is total seconds accrued.