Gym WODs

Thursday Jun 07, 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 jerk

*Add 2.5 - 5 LBS to last week.

AUX WOD:
5 rounds over 10 minutes:
3/3 Rotational medicine ball toss
:45 Plank
10 Back extensions

Saturday Jun 02, 2018

(10 minutes/ 2 rounds)
:30 Handstand hold
5 HSPU
10 Kip swings
10 Overhead squats
Run 200m
Rest 1:00
In teams of 2-3,
complete a 20 minute AMRAP of:

50 Handstand push ups
50 Toes to bar
50 Overhead squats

Start the WOD with 20 burpees as a team,

Then complete 20 more every 5:00 thereafter.

Friday Jun 01, 2018

(14 minutes/ 3 rounds)
150 Single unders
2 Dumbbell TGU each arm
8 Dumbbell snatches
8 Dumbbell overhead squats
5 Table top transitions
Five rounds for time:
:30 L-sit
10 Box jump overs
16 Dumbbell snatches

Men use 24 IN box and 50 LBS dumbbell.
Women use 20 IN box and 35 LBS dumbbell.

Wednesday May 30, 2018

(14 minutes)
Build to your 10 rep press weight

Between sets:
5 Bent over rows
15 Jumping thigh claps
5 Down dog to up dog
10 Wall slides
For time:
10 Presses
10 Bent over rows
100 Double unders
20 Push presses
10 Bent over rows
100 Double unders
30 Push jerks
10 Bent over rows
100 Double unders

Tuesday May 29, 2018

(12 minutes)
Squatting internal rotations
Scorpion kicks
Box breathing

Then, 3 rounds of:

4 Rotational medicine ball toss
8 KB lunges
8 KB swings
Row 8 calories fast
Rest 1:00
1:00 on, 2:00 off x 5 rounds:
3 Rotational medicine ball toss L
3 Rotational medicine ball toss R
10 Russian KB swings
Max calories row

Men use 28 KG kettlebell
Women use 20 KG kettlebell