Gym WODs

Monday Jun 12, 2017

Over 15 minutes complete 5 rounds:
5 Handstand push ups
7 Ring rows
7 GHD sit ups

Then,

8 minute AMRAP:
Dumbbell box step ups, 24/20

Post weight in notes.

Saturday Jun 10, 2017

(6 minutes/ 2 rounds)
200ft single arm carry
5 KB pistols/ lunges
5 KB push press
5 KB swings
25 minute partner AMRAP:
200ft Single arm carry

Then, AMRAP of:
10 KB pistols
20 KB push press
20 KB swings, Russian

Friday Jun 09, 2017

(10 minutes/ 4 rounds)
8 Dumbbell press
8 Kip swings
5 Scapular pull ups
5 Dumbbell snatches
For time:
9 Muscle ups
30 Dumbbell snatches 45/25
6 Muscle ups
20 Dumbbell snatches
3 Muscle ups
10 Dumbbell snatches

Thursday Jun 08, 2017

WOD Drills
(10 minutes/ 5 rounds)
1 Hang power clean
1 Hang squat clean
12 Lateral bar hops

Workout of the Day
Every 1:15 x8 rounds:
2 Hang squat cleans
20 Double unders

Auxiliary strength
Three rounds through:
7 Bent over rows
7 Good mornings
7 Strict toes to bar

Tuesday Jun 06, 2017

15 minutes to complete 5 rounds:
5 Strict handstand push ups
7 Ring rows
5 Partner leg curls

Then,

Take 15 minutes to complete 6 rounds:
Sprint 100m on rower

Monday Jun 05, 2017

(12 minutes/ 4 rounds)
2 Turkish get ups
6 Dot drills
Handstand hold :20
Hang from pull up bar :20
Row 8 calories
Starting every 6:00, complete:
30/24 Calorie row
20 Box jump
10 KB walking lunges

Then,
30 Box jump
20 KB walking lunges
10/8 Calorie row

Then,
30 KB walking lunges
20/16 Calorie row
10 Box jumps

Saturday Jun 03, 2017

(5 minutes/ 2 rounds)
Find a partner
:20 L-sit
10 kip swings
5 chin ups
7 box jumps
25 minute AMRAP with a partner:
1:00 L-sit
20 Chin ups
30 Box jumps, alternating
200m Farmers carry
Rest 1:30

Friday Jun 02, 2017

(10 minutes/4 rounds)
2 DB Turkish get ups
5 DB clean + jerks
5 Slow-mo wall facing squats
15 double unders
2:00 on, 2:00 off x5 rounds:
5 Dumbbell power clean + Jerks
25 Double unders

Thursday Jun 01, 2017

WOD Drills
(10 minutes/ 5 rounds)
3 Halting split jerks
8 kip swings
3 Pull ups
8 hollow rocks

Workout of the Day
Every :90 x10 rounds:
3 Halting split jerks
3 Chest to bar pull ups

Auxiliary strength
Three rounds of:
:45 supinated hang w/BIG breaths
8 back extensions