Gym WODs

Tuesday Nov 14, 2017

Skill work
WOD

(12 minutes/ 4 rounds)
8 SDHP
8 Overhead squats
5 Pull ups
3 Dead bugs
Run 200m

Three rounds for time:
Run 500m
15 Sumo deadlift high pulls @ 55% of metric
15 Overhead squats

Monday Nov 13, 2017

Skill work
WOD

(12 minutes/ 4 rounds)
8 DB Snatches
8 DB Thrusters
10 Scapular pull ups
5 Pull ups
Run 200m

"Wade's WOD"
Five rounds for time:
11 Dumbbell snatches @ 45/25
12 Dumbbell thrusters
11 Weighted pull ups

(12 minutes/4 rounds)
5 Deadlifts
5 Dot drills
5 Dead-bugs
5 Pull ups

"McGhee"
In teams of 2-4, complete a 30 minute AMRAP:

5 Deadlifts @ 55% of metric
13 Push ups
9 Box jumps @ 24/20"

Friday Nov 10, 2017

Skill work
WOD

(10 minutes/ 3 rounds)
10 Thrusters
10 Scapular pull ups
5 Kip swings
5 Pull ups
Run 200m

"Daniel"
For time:
50 Pull ups
400m Run
21 Thrusters @ 95/65 LBS
800m Run
21 Thrusters @ 95/65 LBS
400m Run
50 Pull ups

20 minute time cap.

Workout of the Day
Every 2:00 x3 rounds:
10 Clean scoops
10 "Rack" planks

Every 2:00 x3 rounds:
10 Clean shrugs
:30 Dead-bugs

Every 2:00 x3 rounds:
10 Hang muscle cleans
10 Wall squats

Every 2:00 x3 rounds:
10 Hang squat cleans
1:00 Banded rack stretch L/R arm

Auxiliary strength
Three rounds:
10 Bent over rows
10 SLL
40ft OH/farmer carry

Wednesday Nov 08, 2017

Skill work
WOD

(12 minutes/ 4 rounds)
3 TGU on one arm
10 Scapular pull ups
5 Strict pull ups
Row 10 Calories

40-30-20-10 reps of:
Rowing for calories
Sit ups
Push ups

15 minute AMRAP

Tuesday Nov 07, 2017

Skill work
WOD

(14 minutes/ 5 rounds)
3 Back squat
20ft Duck walk
15 Double unders

1:00 of work, 2:00 of rest x5 rounds:
5 Back squats
Max double unders

Mark the weight you used as well as the total number of double unders

Repeat from October 17, 2017

Monday Nov 06, 2017

Skill work
WOD

(12 minutes/ 4 rounds)
3 Hang power cleans
3 Presses
5 Box jump overs
5 Deadbugs

AMRAP of 2:00 on, 1:00 off x5 rounds:
9 Box jump overs @ 24/20"
6 Hang power clean @ 48% of metric
3 Presses

Saturday Nov 04, 2017

Skill work
WOD

(8 minutes/ 2 rounds)
Find a team.
10 DB power cleans
10 DB jerks
10 DB lunges
Row 8 calories

25 minute AMRAP in teams of 3:
Row 30/25 calories
20 Dumbbell power cleans
20 Dumbbell jerks
20 Dumbbell overhead walking lunges

Friday Nov 03, 2017

Skill work
WOD

(12 minutes/ 4 rounds)
5 Kip swings
5 Scapular pull ups
3 Bar muscle ups
10 KB swings
Run 200m

Three rounds for time:
8 Bar muscle ups
25 Russian kettlebell swings, 24/16kg
500m Run