Gym WODs

Saturday Apr 07, 2018

(10 minutes/ 2 rounds)
Get a team!
Run 200m
5 Snatch scoops
5 Snatch shrugs
5 Hang power snatches
5 Back squats
5 Strict presses
Rest 1:00
In teams of 2-3, complete:

Run 800m
75 Hang power snatch
Run 500m
75 Back squats
Run 400m
75 Press
Run 200m

Friday Apr 06, 2018

(over 13 minutes)
30 Turkish get ups

Every 10 reps, complete:
10 KB good mornings
10 kip swings
5 table tops
Row 200m
For time:
50 Pull ups
100 Air squats
50 Ring dips
100 Kettlebell swings

Men use 24 KG
Women use 16 KG

Saturday Mar 31, 2018

(8 minutes/ 2 rounds)
8 Box jumps
8 Push ups
8 Kettlebell swings
8 Double jumps
Row 8 calories FAST
Rest 1:00
In teams of 2-3, complete a 30 minute AMRAP of:

100 Calorie row
100 Box jumps
100 Ring rows
100 Double unders, each
100 Kettlebell swings
100 Burpees

If you finish under the cap, start back on the rower.

Thursday Mar 29, 2018

(12 minutes)
Wrist push ups
Cuban rotation
5/5/5 t-spine drills

Then,

Build to hang power clean weight
10 minute EMOM:
3 Hang power clean

Add 2.5 - 5 LBS to last week.

Or, use 60% of clean metric.

AUX WOD:
For time:

Racked KB carry 400m

Every break = 20 air squats

Men use two 20-24 KG
Women use two 12-15 KG