Gym WODs

Friday Nov 24, 2017

(12 minutes/ 4 rounds)
3 Turkish get ups
10 Scapular push ups
10 Scapular pull ups
10 Wall squats
Run 200m
"Coffland"

Hang from a pull-up bar for 6 minutes

Each time you drop from the bar, perform:

800m Run
30 Push ups

18 minute time cap.

Saturday Nov 18, 2017

(8 minutes/ 2 rounds)
Find a team.
5 HSPU
5 Pull ups
10 Push ups
5 Table tops
Row 200m
Teams of 3, 27 minute AMRAP:
Minutes 0:00 - 9:00
10 Handstand push ups

Minutes 9:00 - 18:00
15 Push ups

Minutes 18:00 - 27:00
10 Burpees

Max distance as a team.

Thursday Nov 16, 2017

WOD Drills
(5 minutes - empty bar)
5 Clean scoops
5 Clean shrugs
5 Muscle cleans
5 Drop drills
5 Dead bugs

(8 minutes)
1 Power clean
1 Front squat
1 Hang squat clean
50 High knee single unders

Workout of the Day
10 minute EMOM:
1 Power clean
1 Front squat
1 Hang squat clean

Auxiliary strength
Three rounds:
5 :10 tempo front squats
5 Sots press
10 Bent over rows