Gym WODs

Monday Aug 21, 2017

(18 minutes)
Split jerk 3-3-3-3-3 @ 70% of metric

Between sets:
Row 200m
6 Dumbbell push press
6 Dumbbell OH walking lunges
Five rounds for time:
Row 300/260m
10 Dumbbell push presses
:30 Second overhead hold

Record the load used for your dumbbell. Go heavy! ;-)

Saturday Aug 19, 2017

(8 minutes/ 3 rounds)
5 KB presses
5 KB push presses
5 KB front squats
75 Single unders
Teams of 3, AMRAP 25 minutes:
10 Kettlebell press
100 Single unders
15 Kettlebell push press
150 Single unders
20 Kettlebell front squats
200 Single unders

KB movements are performed with TWO kettlebells.

Friday Aug 18, 2017

(12 minutes/ 5 rounds)
2 Hang power snatches
4 Overhead squats
10 Push ups
5 Y-raises + :10 hold
5 Cuban rotations
AMRAP of 1:30 on, 1:30 off x5 rounds:
2 Legless rope climbs
10 Push ups
Max overhead squats @ 95/65

Thursday Aug 17, 2017

WOD Drills
(10 minutes/ 8 rounds)
1 Muscle clean
1 Hang power clean
1 Press
1 Push press
2 Split jerks

Workout of the Day
Every 1:30 x 8 rounds:
2 Hang power cleans
3 Split jerks
15 Double unders

Auxiliary strength
Three rounds through:
7 Sots press (front rack)
7 Heavy jerk dips
:15 Heavy front rack hold

Tuesday Aug 15, 2017

(18 minutes)
Sumo deadlift 8-8-8-8-8 @ 50% of metric

Between sets:
5 Box jumps
5 Dot drills each leg
10 Scapular pull ups
:15 Ring support
12 minute AMRAP of:
10 Box jumps @ 24/20
10 Single leg DL @ 24/16kg
10 Chin ups/ ring dips

Every round add 10 reps to each movement.

*Chin ups & dips are total reps split between the two movements.

Monday Aug 14, 2017

(12 minutes/ 5 rounds)
2 Power clean
2 Push press
2 Back squat
100 Single unders
25 minutes to complete the following:
Run 800m for time

Then, five rounds @ 85% of metric
2 Power cleans
4 Push presses
6 Back squats

Then, @ the 25 minute mark:
Run 800m for time

Score is the total run time and the weight used.

Saturday Aug 12, 2017

(10 minutes/ 2 rounds)
Pick a team!
7 KB swings
7 KB squats
7 Jerks
7 Overhead squats
7 DB snatches
7 DB thrusters
Jog to Ash
In teams of 2-3
7:30 of work/ 1:30 of rest AMRAP x3 rounds:

Begin each round with a team 500m run.

Then,

Station A:
10 Kettlebell swings
10 Kettlebell squats

Station B:
10 Jerks
10 Overhead squats

Station C:
10 Dumbbell snatches
10 Dumbbell thrusters

Friday Aug 11, 2017

(15 minutes)
Rope climb double ups
2-2-2-2

Between sets:
40ft Handstand walk
15 Double unders

“Double ups” a la CrossFit.com are seated rope climbs with a quick touch and go at the bottom of rep #1 right into rep #2.
“Wall ball Annie”
50-40-30-20-10 reps for time:
Wall balls @ 20/14
Double unders
Sit ups

Last completed on December 13th 2016

Thursday Aug 10, 2017

WOD Drills
(10 minutes)
1 Power snatch
1 Overhead squat
1 Squat snatch

Workout of the Day
Every 1:40 x10 rounds:
1 Squat snatch
3 Burpees

Auxiliary strength
Three rounds of:
7 Sots press (snatch)
7 Cuban rotations
7 Sumo squats + :20 hold