Gym WODs

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.

Tuesday Jun 12, 2018

(12 minutes)
Once thru:
5 Snatch scoops
5 Snatch shrugs
10 Wrist push ups
5 Power snatches
5 Snatch push press
5 Overhead squats
10 Wrist push ups

Then,

2 Power snatches
2 Overhead squats
15 Double unders

*up to working weight.
15 minute AMRAP:
1 Power snatch
1 Overhead squat
50 Single unders

2 Power snatch
2 Overhead squats
100 Single unders

...

Add 1 rep to the power snatches & overhead squats, plus 50 reps to the single unders each round.

Use 75% of power snatch metric.

Sunday Jun 10, 2018

Five rounds:
5 Front squats
5 Handstand push ups
5 Rope pull ups

Rest as needed between sets.

Build to a 5RM Front squat.

Then,

4:00 AMRAP:
Plank

Score is total seconds logged in 4:00.

Everyone uses the forearm variation

Saturday Jun 09, 2018

(10 minutes)
40FT DB OH carry L-arm
40FT DB OH carry R-arm
40FT Seal walk
Row 250m
In teams of 2-3, complete 3 rounds:

Run 600m
200FT Overhead walking lunge
Row 600m
60 Push ups

30 minute time cap.

*One partner works at a time.

Friday Jun 08, 2018

(10 minutes)
800m Run
Max set of push ups

Bumper block breathing with remaining time.
25 minute AMRAP of:
100m Farmers carry
15 Sit ups
15 Wall balls
Rest 1:30

Go heavy on the Farmers carry.

Use 20/14 LBS medicine balls.