Gym WODs

Thursday Jan 11, 2018

WOD Drills:
(5 minutes with empty bar)
5 Jerk dips
5 Presses
5 Push presses
3 Split jerks

(5 minutes building weight)
3 Jerk dips
3 Push presses
2 Split jerks

Workout of the Day:
Every :90 x 5 rounds:
2 Split jerks
3-5 Strict pull ups

Every :90 x 5 rounds
1 Split jerk
20 Double unders

Tuesday Jan 09, 2018

(12 minutes/ 3 rounds)
OH Walking Lunge x 8 each leg
Push Ups x 8
Band Dislocates x 10
Band Pull Aparts x 10
Run x 200m
Workout of the Day:
Two rounds for time:
800m Run
200m Racked carry
100ft Overhead walking lunge
200m Farmers carry
100ft Overhead walking lunge

Men use 24kg, women use 16kg kettlebell.

20 minute time cap.

Saturday Jan 06, 2018

(10 Minutes/3 Rounds)
Partner Carry 200 ft (Switch half way)
American KB Swings x 12
Push Ups x 12
Sit Ups x 12
Workout of the Day:
Working in teams of 2,

Complete a 25 minute AMRAP of:

200m Partner carry (OR KB racked carry)
50 American KB swings
50 Push ups
50 Sit ups

Friday Jan 05, 2018

(14 minutes/4 rounds)
Pullups x 10
Box Jumps x 10
Thrusters x 10
Plank x :30
Double Unders x 25
Workout of the Day:

15 minute AMRAP of:
30 Double unders
30 Second L-sit
30 Double unders
30 Pull ups
30 Double unders
30 Thrusters @ 75/45
30 Double unders
30 Box jumps

Thursday Jan 04, 2018

(5 minutes empty bar + 5 minutes light weight)
5 Presses
5 Push presses
5 Split jerks
5 Pull ups
Workout of the Day:
Every 1:30 x 10 round:
1 Power clean
1 Push press
2 Split jerks
15 Double unders

Auxiliary strength:
Three rounds through:
8 Seated DB presses, two DB
8 Back extensions
5 Pull ups