Gym WODs

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.

Monday Aug 13, 2018

(18 minutes)
Push press 6-6-6-6-6

After rounds 1,3,5 complete:
10 Scapular push ups
10 Scapular pull ups
:30/:30 side plank
2:30 at station A, 2:30 at station B x3 rounds:

Station A:
5-10 Pull ups
40 FT bear crawl
120 FT racked carry

Station B:
10-15 Push ups
40 FT walking lunges
120 FT farmers carry

Racked and Farmers carries are with one KB.

As soon as you break your pull up or push ups set, move to the next movement.

Your score is the total number of pull ups and push ups completed during WOD.

Sunday Aug 12, 2018

(Over 30 minutes)
Two sets:
15 Box squats @ 45/35 LBS

Nine sets:
2 Box squats @ LIGHT WEIGHT

BE EXPLOSIVE

*every three rounds, complete:
8 Dumbbell rows
:30/:30 side plank

AUX WOD A:
Row :30, rest :30 x4 rounds.
Max calories

AUX WOD B:
10 Cuban rotations, L/R
2:00 Pigeon pose L leg
10 Cuban rotations, L/R
2:00 Pigeon pose R leg
10 Cuban rotations, L/R

Saturday Aug 11, 2018

(10 minutes)
Run 200m
10 Lunges
20 Plank shoulders touches
OH carry around room L/R
In teams of 2-3
30 minute AMRAP of:
Run 400/200m
Lunge 40FT
Seal walk 40FT

Partner A completes the run, lunge, seal walk. Then partner B. Repeat for 30 minutes.

In teams of 3, change the run to 200m and rotate in the same fashion.

Thursday Aug 09, 2018

(10 minutes)
5 Snatch DL
5 Hang snatch shrugs
5 Hang power snatch
5 Snatch push press
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 2000m for time

Aux WOD B:
For 10 minutes:
10 Back extensions
1:00 plank