Gym WODs

Thursday Dec 07, 2017

Workout of the Day
(Two rounds of each couplet)
Every 1:30 complete:
8 Snatch deadlifts
5 Dead bugs

8 Snatch scoops
8 Drop drills

8 Snatch shrugs
8 Wall-facing squats

8 Muscle snatches
5 Sots presses

5 Hang power snatch
5 Overhead squats

(Four Rounds)
5 Hang squat snatches
5 Pull ups

Auxiliary strength
Three rounds:
8 Bent over rows
8 Straight leg lifts

Wednesday Dec 06, 2017

(13 minutes/ 5 rounds)
2 HP cleans
2 Front squats
4 Barbell lunges
:30 rack stretch
3 Deadbugs
With a 20 minute running clock,

Complete 8 rounds for total load.

3 Hang power cleans
3 Front squats
6 Barbell lunges

Sets must be completed unbroken to count.

Saturday Dec 02, 2017

(12 minutes/ 4 rounds)
10 OH squats
10 Kip swings
5 Pull ups
5 Box jumps
Row 8 Calories
Complete as many rounds as possible in 12 minutes of:

25 pull-ups
50-calorie row
100 overhead squats
50 box jumps
25 pull-ups

M 45-lb. barbell and 24-in. box
F 45-lb. barbell and 20-in. box

Friday Dec 01, 2017

(12 minutes/ 3 rounds)
400m Run
8 Wall balls
8 Kip swings
2 Muscle ups/ 8 pull ups
8 Push ups
4:00 AMRAP of:
Wall balls @ 20/14 LBS

Rest 1:30

3:00 AMRAP of:
Muscle ups

Rest 1:30

1:30 AMRAP of:
Ring dips

Rest 1:30

1:00 AMRAP of:
Burpees

Thursday Nov 30, 2017

WOD Drills
(5 minutes - empty bar)
3 Clean scoops
3 Clean shrugs
3 Muscle cleans

(5 minutes - light weight)
3 Clean shrugs
3 Power cleans
3 Hang squat cleans

(8 minutes - building weight)
1 Power clean
1 Front squat
1 Squat clean

Workout of the Day
10 minute EMOM:
1 Squat clean