Gym WODs

Saturday Jan 20, 2018

Find a team
Then, (8 minutes/2 rounds)
Row x 150m
Jumping Air Squat x 10
Strict Press x 10 total
Squatting Int/Ext Rotations x 10
Workout of the Day:
In teams of 4, complete 3 rounds for time:
Row 300/250m
After every row, each teammate completes:
15 Air squats
10 KB/ DB strict presses

30 minute time cap.

Friday Jan 19, 2018

(15 minutes/4 rounds)
Squat Snatch x 3
Squat to kneeling sequence x 5
Scap Pull Ups x 10
Scap Push Ups x 10
Muscle up x 2 OR Ring Row/Chin Up x 5
Workout of the Day:
"Amanda"
9-7-5 reps for time:
Muscle up
Squat snatch @ 135/95 LBS

Blue band:
21-15-9 reps of:
Ring rows
Push ups
Alternating with, 9-7-5 reps of:
Hang power snatch @ 75/45

Green band:
12-9-6 reps of:
Chin ups
Dips
Alternating with, 9-7-5 reps of:
Power snatch @ 95/65

Last completed 4/24/17

Thursday Jan 18, 2018

WOD Drills:
(Every 1:30 x2 rounds each)
Each movement is performed 3x from thighs, knees, shins (floor).

9 Clean shrugs
3 Dead bugs

9 Muscle cleans
5 Kneeling hops

9 Power cleans
8 Hollow rocks

Workout of the Day:
Every 1:00 x 10 rounds:
3-Position clean
Alternating between:
20 Double unders or 5 Burpees

Auxiliary work:
Three rounds:
5 Clean shrugs
10 Back extensions
8 Strict pull ups

Tuesday Jan 16, 2018

(12 minutes/4 rounds)
Barbell Lunges x 5 each leg
Lateral Bar Hops x 10
Russian Baby Maker x 5
Double Unders x 20
Banded Rack Stretch x :30 each side
Workout of the Day:
AMRAP of 1:00 on/ 2:00 off x5 rounds:
10 Barbell lunges
Double unders

Monday Jan 15, 2018

(13 minutes/4 rounds)
DB C&J x 8
DB Thrusters x 8
DB Snatch x 8
Wall Slides + rotations x 10
Run 200m
Workout of the Day:
For time:
Run 500m
40 Dumbbell clean & jerks @ 45/25
Run 500m
40 Dumbbell thrusters
Run 500m
40 Dumbbell snatches

Saturday Jan 13, 2018

(2 rounds/8 minutes)
Find a team
Pass the barbell between partners each marching 10 times in place
Jumping Squats x 10
Back Roll to Straddle Stretch x 10
Workout of the Day:
In teams of 3, complete for time:
2400m Team Barbell Carry

On every rotation of partners, complete:
10 Jumping air squats each

20 Burpee penalty for dropping the bar.

Friday Jan 12, 2018

(10 minutes/3 rounds)
Rope Climb x 1 OR Pull Ups x 5
HSPU x 5
Tea Cups x 5
Run x 200m
Workout of the Day:
20 minute AMRAP:
2 Legless rope climbs
5 Strict handstand push ups
150 Single unders

Rest 1:00 after each round.