Gym WODs

Tuesday Nov 21, 2017

Skill work
WOD

(13 minutes/ 5 rounds)
3 Front squats
Duck walk 20ft
5 Pull ups
50 Single unders

20 minutes to complete:

Front squat

2-2-2-2-2-2-2-2-2-2

At or above your set of 2 from 10/24/17

Monday Nov 20, 2017

Skill work
WOD

(13 minutes/ 4 rounds)
5 Push press
10 Kip swings
5 T2B
:30 Rack stretch
100m OH farmers carry

For time:

10-8-6-4-2 reps of:

Push press @ 83% of metric

12 Toes to bar after each round.

(8 minutes/ 2 rounds)
Find a team.
5 HSPU
5 Pull ups
10 Push ups
5 Table tops
Row 200m

Teams of 3, 27 minute AMRAP:
Minutes 0:00 - 9:00
10 Handstand push ups

Minutes 9:00 - 18:00
15 Push ups

Minutes 18:00 - 27:00
10 Burpees

Max distance as a team.

Friday Nov 17, 2017

Skill work
WOD

(10 minutes/4 rounds)
3 TGU on one arm
10 KB snatches
:20 Pistol hold OR 1:00 squat hold
100 Single unders

20 Minute AMRAP:
20 Kettlebell snatches @ 20/12kg
10 Pistols
100 Single unders

Rest 1:00

Last completed November 22, 2016

WOD Drills
(5 minutes - empty bar)
5 Clean scoops
5 Clean shrugs
5 Muscle cleans
5 Drop drills
5 Dead bugs

(8 minutes)
1 Power clean
1 Front squat
1 Hang squat clean
50 High knee single unders

Workout of the Day
10 minute EMOM:
1 Power clean
1 Front squat
1 Hang squat clean

Auxiliary strength
Three rounds:
5 :10 tempo front squats
5 Sots press
10 Bent over rows

Wednesday Nov 15, 2017

Skill work
WOD

(13 minutes/ 5 rounds)
3 Jerks
5 Pull ups
5 Arm dead bugs
Row 8 calories

AMRAP of 1:00 of work, 2:00 of rest x5 rounds:
5 Jerks
Max calories on rower

Tuesday Nov 14, 2017

Skill work
WOD

(12 minutes/ 4 rounds)
8 SDHP
8 Overhead squats
5 Pull ups
3 Dead bugs
Run 200m

Three rounds for time:
Run 500m
15 Sumo deadlift high pulls @ 55% of metric
15 Overhead squats

Monday Nov 13, 2017

Skill work
WOD

(12 minutes/ 4 rounds)
8 DB Snatches
8 DB Thrusters
10 Scapular pull ups
5 Pull ups
Run 200m

"Wade's WOD"
Five rounds for time:
11 Dumbbell snatches @ 45/25
12 Dumbbell thrusters
11 Weighted pull ups

Saturday Nov 11, 2017

Skill work
WOD

(12 minutes/4 rounds)
5 Deadlifts
5 Dot drills
5 Dead-bugs
5 Pull ups

"McGhee"
In teams of 2-4, complete a 30 minute AMRAP:

5 Deadlifts @ 55% of metric
13 Push ups
9 Box jumps @ 24/20"

Friday Nov 10, 2017

Skill work
WOD

(10 minutes/ 3 rounds)
10 Thrusters
10 Scapular pull ups
5 Kip swings
5 Pull ups
Run 200m

"Daniel"
For time:
50 Pull ups
400m Run
21 Thrusters @ 95/65 LBS
800m Run
21 Thrusters @ 95/65 LBS
400m Run
50 Pull ups

20 minute time cap.