Gym WODs

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.

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