Gym WODs

Thursday Dec 14, 2017

WOD Drills
Two rounds through each over 14 minutes:
(Use an empty barbell)

5 Snatch scoops
5 Overhead squats

5 Snatch shrugs
5 Snatch push presses

5 Muscle snatches
5 Snatch balances

5 Power snatches
5 Snatch balances

Workout of the Day
10 minute EMOM:
1 Power snatch
1 Hang power snatch
1 Snatch balance

Auxiliary strength
Three rounds:
8 Bent over rows
8 Sots press
48ft Duck walk

Wednesday Dec 13, 2017

(12 minutes/ 4 rounds)
5 DB hang power cleans
5 Table tops
5 Pull ups
Row 8 Calories
For time:
Row 50 calories

Then, 5 rounds of:
10 Dumbbell hang power cleans @ 45/25
15 Push ups
:20 L-sit

Then, Row 50 calories

*Women row 43 calories

Saturday Dec 09, 2017

(8 minutes/ 2 rounds)
8 Push press +:30 hold overhead
8 Jumping pull ups
5 Dot drills
Run 200m
In teams of 3, complete 6 rounds:

200m Run
15 Push press
15 Jumping Pull ups

Men use 45 LBS bar/ Women use 35 LBS bar on push press.

30 minute time cap

Thursday Dec 07, 2017

Workout of the Day
(Two rounds of each couplet)
Every 1:30 complete:
8 Snatch deadlifts
5 Dead bugs

8 Snatch scoops
8 Drop drills

8 Snatch shrugs
8 Wall-facing squats

8 Muscle snatches
5 Sots presses

5 Hang power snatch
5 Overhead squats

(Four Rounds)
5 Hang squat snatches
5 Pull ups

Auxiliary strength
Three rounds:
8 Bent over rows
8 Straight leg lifts

Wednesday Dec 06, 2017

(13 minutes/ 5 rounds)
2 HP cleans
2 Front squats
4 Barbell lunges
:30 rack stretch
3 Deadbugs
With a 20 minute running clock,

Complete 8 rounds for total load.

3 Hang power cleans
3 Front squats
6 Barbell lunges

Sets must be completed unbroken to count.