Gym WODs

Saturday Dec 16, 2017

(8 minutes/ 2 rounds)
Find box height
5 Box jump overs
8 DB Snatches
Jog 200m
In teams of 2, with a 25-minute clock:

800m Farmers carry + run-backs

Then, AMRAP of:

:30 plank hold
10 Box jump overs
16 Dumbbell snatches, alternating

Friday Dec 15, 2017

(10 minutes/ 4 rounds)
3 Bumper TGU
5 Bumper lunges each leg
5 Scapular pull ups
5 Pull ups
50 Fast single unders
20 minute AMRAP:

5 L-pull ups
10 Overhead walking lunge
100 Single unders
Rest 1:00

Men use 45 LBS plate, women use 25 LBS plate.

Thursday Dec 14, 2017

WOD Drills
Two rounds through each over 14 minutes:
(Use an empty barbell)

5 Snatch scoops
5 Overhead squats

5 Snatch shrugs
5 Snatch push presses

5 Muscle snatches
5 Snatch balances

5 Power snatches
5 Snatch balances

Workout of the Day
10 minute EMOM:
1 Power snatch
1 Hang power snatch
1 Snatch balance

Auxiliary strength
Three rounds:
8 Bent over rows
8 Sots press
48ft Duck walk

Wednesday Dec 13, 2017

(12 minutes/ 4 rounds)
5 DB hang power cleans
5 Table tops
5 Pull ups
Row 8 Calories
For time:
Row 50 calories

Then, 5 rounds of:
10 Dumbbell hang power cleans @ 45/25
15 Push ups
:20 L-sit

Then, Row 50 calories

*Women row 43 calories

Saturday Dec 09, 2017

(8 minutes/ 2 rounds)
8 Push press +:30 hold overhead
8 Jumping pull ups
5 Dot drills
Run 200m
In teams of 3, complete 6 rounds:

200m Run
15 Push press
15 Jumping Pull ups

Men use 45 LBS bar/ Women use 35 LBS bar on push press.

30 minute time cap