Gym WODs

Friday Jul 13, 2018

(10 minutes)
3 Deadlifts
3 Power cleans
3 Front squats
3 Push press
3 Back squat
10 Dot drills
Recovery WOD (begin during WOD Drills):
Four rounds, NFT:
7 Deadlifts
7 Presses
7 Front squats
7 Push press
7 Good mornings
7 Back squats
150 Single unders

*1:00 hold after every round: handstand, squat, hang, plank

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Non-competitor WOD:
6-5-4-3-2-1 reps for time:
Deadlifts
Hang power cleans
Front squat
Push press
Back squat

*150 single unders after each round

Men use 55% of power clean
Women use 65% of power clean


Thursday Jul 12, 2018

Take 25 minutes to find:

5RM Front squat

Build with sets of 3 front squats
(3-3-3-3-3-5-5...)

Between sets:
3x 4-point toe touches
10 Superman extensions

Include plenty of rest during the heavier sets.

Wednesday Jul 11, 2018

(14 minutes)
Row 30/25 cal @ recovery pace
:30 Handstand hold
Downward facing dog x5 breaths
5 Kip swings
5 Pull ups
Rest 1:00
10-8-6-4-2 reps of:
Handstand push ups, strict
CTB Pull ups

Alternating with,

20-16-12-8-4 reps of:
Rowing for calories
Sit ups

Tuesday Jul 10, 2018

(12 minutes)
With an empty bar:
5 Snatch scoops
5 Snatch shrugs
5 Power snatches
5 Snatch push press
5 Overhead squats

Then, spend the remaining time building up to weight:
2 Power snatches
2 Overhead squats
20 Lateral bar hops
Starting every 2:00 x9 rounds:

1 Power snatch, 5 OH squats, 50 DUs
2 Power snatches, 4 OH squats, 40 DUs
3 Power snatches, 3 OH squats, 30 DUs
4 - 2 - 20
5 - 1 - 10
4 - 2 - 20
3 Power snatches, 3 OH squats, 30 DUs
2 Power snatches, 4 OH squats, 40 DUs
1 Power snatch, 5 OH squats, 50 DUs

Log your total time and weight used.

Men use 75% of metric
Women use 80% of metric

Saturday Jul 07, 2018

(10 minutes/ 2 rounds)
5 Downward dog to upward dog transitions
10 Kip swings
5 Squatting thoracic rotations
Run 200m
Rest 1:00
In teams of 1-2, complete
"Cindy"
20 minute AMRAP:

5 Pull ups
10 Push ups
15 Air squats

If you are participating in the in-house competition on July 14th, complete this workout as an individual.

Friday Jul 06, 2018

(12 minute/ 3 rounds)
3 Turkish get ups, each arm
10 KB good mornings
:30 Glute bridge
Row 200m
Rest 1:00
50-40-30-20-10 reps for time:

Russian kettlebell swings
Sit ups

Use 24/ 16 KG kettlebells.

*Kettlebell swings must be unbroken to be RX.

Thursday Jul 05, 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
2 Snatch balance
(2 Overhead squats)

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

Wednesday Jul 04, 2018

(12 minutes/ 2 rounds)
Run 400m
10 Wall balls
10 Push ups
:30 Handstand hold
Rest 1:00
"Seventeen seventy six"
In teams of 2-3 complete the following:

90 Burpees, total
800m row, total
450 single unders
120 step ups (24in)
120 ring rows
120 wall balls
76 mats, handstand walk, total

:1776 second time cap (29:36)