Gym WODs

Thursday Sep 06, 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
8 Trap-3 raises, L/R
8 Back extensions on GHD

Tuesday Sep 04, 2018

Three rounds:
Row :90
Racked carry x2 laps
15 Push ups
15 KB swings

For the 3 rows, go: sub pace, @ 2k pace, faster than 2k pace.
Five rounds of each:
Row 3:00 @ 2k pace
Rest :30
3:00 Farmers carry 2 laps
Rest :30

Farmers carries are with 2x heavy KBs

Thursday Aug 30, 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 5 rounds:
10 Back extensions
20 Plank shoulder touches

Wednesday Aug 29, 2018

(18 minutes/ 5 rounds)
2 Legless rope climbs
:30 Handstand hold
5 KB russian baby makers
15 minute AMRAP:
:60 Side plank
10 Kettlebell squats
40 FT Handstand walk
150 Single unders

Planks are completed on one side per round.

As soon as you break, that set is over.

Score is total seconds in the plank.

Tuesday Aug 28, 2018

5:00 on/ :30 off x 6 rounds

Rounds 1,3,5:
Row @ 105% of 2k pace

Round 2:
Farmers carry x2
Pigeon pose :90/:90

Round 4:
Farmers carry x2
Wall stretch :90/:90

Round 6:
Farmers carry x2
Internal rotation stretch :90/:90

Hold the same pace during all three rows.