Gym WODs

Thursday Oct 05, 2017

WOD Drills
(10 minutes)
2 Power cleans
2 Hang power cleans
10 Push ups
5 Pull ups

Workout of the Day
10 minute EMOM:
1 Power clean
1 Hang power clean
3 Burpees

Auxiliary strength
Three rounds through:
10 Back extensions (10# plate)
10 GHD sit ups
10 Bent over rows

Wednesday Oct 04, 2017

(12 minutes/ 4 rounds)
4 Turkish get ups total
8 Kettlebell cleans
8 Kettlebell push presses
15 Double unders
40 Kettlebell clean & push presses @ 24/16kg
300 Single unders
30 Kettlebell clean & push presses
200 Single unders
20 Kettlebell clean & push presses
100 Single unders
10 Kettlebell clean & push presses

Monday Oct 02, 2017

(12 minutes/ 4 rounds)
Run 300m
:20 Handstand hold
6 Dot drills
10 Hollow rocks
Every 6:00 start:

Run 800m
40ft Handstand walk

Run 500m
80ft Handstand walk

Run 300m
120ft Handstand walk

Your score is the total time to complete.

Saturday Sep 30, 2017

(8 minutes/ 2 rounds)
25 Double unders
8 Dumbbell thrusters
8 Dumbbell overhead walking lunges
200m run
Teams of 3, AMRAP 25 minutes:
100 Single unders OR 35 double unders
10 Dumbbell push presses each arm
10 Overhead dumbbell walking lunges, each leg
100m Farmers relay
200m Run relay

Thursday Sep 28, 2017

WOD Drills
(10 minutes)
3 Hang power cleans
3 Front squats
5 Scapular pull ups/ push ups

Workout of the Day
Every 1:30 x8 rounds:
5 Hang power cleans

*8 Strict pull ups OR 8 strict dips.
Alternating rounds.

Auxiliary strength
Three rounds through:
7 Bent over rows
7 Quarter front squats out of a rack
7 GHD sit ups