Gym WODs

Thursday Jun 21, 2018

(12 minutes)
5 Snatch scoops
5 Snatch shrugs
10 Wrist push ups
5 Power snatches
5 Snatch push press
5 Overhead squats
10 Wrist push ups
5 Snatch balances
5 Squat snatches

Then,

Build up to working weight.
15 minute EMOM:

Minutes 1-3,
1 Power snatch
3 Snatch push press

Minutes 4-8,
1 Power snatch
3 Snatch balance
(3 Overhead squats)

Minutes 9-15,
3 Squat snatches
(3 Power snatches)

AUX WOD:
Four rounds:
10 Romanian deadlifts

Then,

4:00 AMRAP:
Hang from pull up bar

Score is total seconds accrued.

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.