Gym WODs

Friday Jul 28, 2017

(18 minutes)
Strict pull up 4-4-4-4-4
OR
Strict muscle up 4-4-4-4-4

Between sets:
8 Kettlebell snatches
5 Jefferson curls
15 Double unders
For time:
20 Kettlebell snatches, left arm
20 Kettlebell snatches, right arm
100 Double unders
15 Kettlebell snatches, left arm
15 Kettlebell snatches, right arm
75 Double unders
10 Kettlebell snatches, left arm
10 Kettlebell snatches, right arm
50 double unders

Thursday Jul 27, 2017

WOD Drills
(10 minutes/6 rounds)
1 Hang power snatch
1 Snatch push press
2 Snatch balances
3 Tuck jumps

Workout of the Day
Every 1:30 x8 rounds:
2 Hang power snatch
2 Snatch balances
5 Burpees

Auxiliary strength
Three rounds of:
7 Sots press (snatch)
7 Sumo squats + :20 second hold
7 Back extensions

Tuesday Jul 25, 2017

(18 minutes)
Atlas stone Zercher squats
8-8-8-8-8
Begin each set with a 24ft carry.

Between sets:
6 Single leg deadlifts
6 Step over & unders
50 High knee single unders
12 minute AMRAP of:
20 Single leg kettlebell deadlifts
30 Air squats
200 Single unders

Monday Jul 24, 2017

(18 minutes)
Floor press 3-3-3-3-3 @ 70% of metric

Between sets:
5 Ballistic push ups
5 Push press
5 Box jumps/ overs
5 Ts + :10 second hold
5 Ws + :10 second hold
For time:
30 Push press @ 75/45
10 Box jump overs
30 Hollow rocks
10 Box jump overs
20 Push press
10 Box jump overs
20 Hollow rocks
10 Box jump overs
10 Push press
10 Box jump overs
10 Hollow rocks

Saturday Jul 22, 2017

(8 minutes/ 3 rounds)
5 Dumbbell power cleans
5 Dumbbell push press
10 Push ups
15 Double unders
Teams of 2-3
20 minute AMRAP of:

1 Dumbbell power clean
1 Dumbbell push press
5 Double unders

Start the WOD with 10 burpees each, and complete 10 burpees as a team every 5:00 minutes.

Add 1 DB clean, 1 DB push press, and 5 double unders every round.

Friday Jul 21, 2017

(15 minutes)
Strict pull up 6-6-6-6
OR
Muscle up 6-6-6-6

Between sets:
2 Overhead squats
2 Thrusters
2 Back squats
6 Dot drills
Strict pull up 6-6-6-6
OR
Muscle up 6-6-6-6

Then,

For time:
5 Overhead squats
Run 800m
10 Thrusters
Run 800m
15 Back squats

Thursday Jul 20, 2017

WOD Drills
(10 minutes/ 5 rounds)
1 Power clean
1 Squat clean
2 Split jerks
3 Standing tuck jumps

Workout of the Day
Every 2:00 x10 rounds:
1 Clean & Jerk
3 High box jumps

Auxiliary work
Three rounds through:
7 Sott’s press
7 Back extensions
7 Single leg step-downs

Tuesday Jul 18, 2017

(18 minutes)
Atlas stone deadlift
8-8-8-8-8 + :15 second hold

Between sets:
5 Step over/ unders each side
5 Medicine ball cleans
8 kip swings
Atlas stone deadlift
8-8-8-8-8 + :15 second hold

Then,

For time:
50 Medicine ball cleans @ 20/14
50 Toes to bar

Partition as needed.