Gym WODs

Thursday Nov 02, 2017

WOD Drills
(10 minutes)
1+1 Power snatch
50 High knee single unders

Workout of the Day
10 minute EMOM:
1+1 Power snatch

5 minute EMOM:
1 Power snatch

Auxiliary strength
Three rounds:
10 Back extensions
10 Snatch DL
10 Single leg step downs

Wednesday Nov 01, 2017

(12 minutes/ 4 rounds)
10 DB overhead squats
10 Scapular pull ups
5 Table tops
10 Push ups
Run 200m
For time, complete 40-30-20-10 reps of:
L-sit
Wall ball @ 20/14 LBS

Alternating with,

4-3-2-1 reps of:
Legless rope climb

15 minute time cap.

Saturday Oct 28, 2017

(8 minutes/ 2 rounds)
10 DB Push press
10 Overhead squats
5 Chin ups
100 FAST single unders
Teams of 2-3, complete for time

500/50, 400/40, 300/30, 200/20, 100/10 rep scheme:

Single unders
Dumbbell push press
Chin ups
Barbell overhead squat

25 minute time cap

Thursday Oct 26, 2017

WOD Drills
(8 minutes with empty bar)
10 Hang snatch scoops x2

10 Snatch DL x2

10 Snatch shrugs

10 Muscle snatches

10 Hang power snatch

10 Power snatches

(5 minutes building weight)
1 Power snatch

2 Hang power snatch

Workout of the Day
Every 1:30 x9 rounds:
1 Power snatch
2 Hang power snatch
15 Double unders

Increase load every 3 rounds

Auxiliary strength
Three rounds:
8 Bent over rows
8 Jefferson curls

Monday Oct 23, 2017

(12 minutes/ 4 rounds)
5 Hang power snatches
:20 Ring support
5 Ring dips
5 Pull ups
200m run
On a 15-minute clock, max reps each round:
From 0:00-3:00
Run 400 meters
Then, ring dips
Rest 1 minute

From 4:00-7:00
Run 400 meters
Then, hang power snatch @ 65% of metric
Rest 1 minute

From 8:00-11:00
Run 400 meters
Then, ring dips
Rest 1 minute

From 12:00-15:00
Run 400 meters
Then, hang power snatch