Gym WODs

Sunday Oct 14, 2018

(30 minutes)
Build up to Clean & Jerk weight

Then,

8 rounds, NFT:
2 Power clean + jerks
8 DB bent over row L or R arm
:30 FLR

*add weight every other round.

AUX WOD:
(10 minutes/ 4 rounds)
100m Farmers carry (outside)
10 Back extensions

Thursday Oct 11, 2018

(12 minutes)
5 Snatch DL
5 Snatch shrugs
5 Muscle snatches
5 Snatch Presses
5 Overhead squats
5 Snatch push presses
5 Good mornings

Then, build to opening weight.
Every 1:15 x12 rounds:
2 Power snatches
1 Overhead squat

Open heavier than last week.
Add weight every 3-4 rounds.

AUX WOD:
(10 minutes/ 4 rounds)
10 Back extensions
:30/:30 Side planks

Wednesday Oct 10, 2018

(10-12 minutes)
Rope climb/ Muscle up drills

Between practice reps:
10 Kip swings
10 Single arm bench press
5:00 of work, 2:00 rest x 4 rounds:
80FT KB Overhead carry
5-10 Pull ups
5-10 Dumbbell bench press
200m Run

*score is total number of pull ups/ bench press reps.

Tuesday Oct 09, 2018

(20 minutes)
2-2-2-2-2 reps of:
Deadlift
Hang power clean
Barbell lunge

Every other round:
5 DB hang power clean
20 Double unders
1:30 of work, 3:00 of rest x6 rounds:
10 DB hang clean + Jerks
40FT DB OH walking lunge
Max double unders

Monday Oct 08, 2018

(20 minutes)
Push press 3-3-2-2-1-1

Every other round:
8 KB Swings
Row 200m

*Build to a heavy single.
7:30 AMRAP of:
Row 400/325m
40FT Seal walk
15 Kettlebell swings
15 Push ups

Rest 3:00

7:30 AMRAP of:
Row 400/325m
40FT Seal walk
15 Kettlebell swings
15 Push ups

Russian KB swings