Gym WODs

Thursday Sep 28, 2017

WOD Drills
(10 minutes)
3 Hang power cleans
3 Front squats
5 Scapular pull ups/ push ups

Workout of the Day
Every 1:30 x8 rounds:
5 Hang power cleans

*8 Strict pull ups OR 8 strict dips.
Alternating rounds.

Auxiliary strength
Three rounds through:
7 Bent over rows
7 Quarter front squats out of a rack
7 GHD sit ups

Saturday Sep 23, 2017

(8 minutes/ 2 rounds)
10 Back squats
10 Push ups
10 Pull ups/ ring rows
Run 200m
In teams of 3:
5:00 max reps of Back squat.

Rest 2:00

5:00 max reps of Push ups.

Rest 2:00

5:00 max reps of Pull ups.

Rest 2:00

5:00 max reps of Shuttle sprints.

Thursday Sep 21, 2017

WOD Drills
(10 minutes)
2 Power snatches
2 Overhead squats
2 Squat snatches
50 Single unders

Workout of the Day
Every 1:00 x10 rounds:
Squat snatch

*Odd minutes: 25 Double unders
*Even minutes: Increase the weight

Auxiliary strength
Three rounds through:
7 Single leg step downs each
7 Sots presses
7 Snatch deadlifts

Wednesday Sep 20, 2017

(10 minutes/ 4 rounds)
:30 second handstand hold
5 Dumbbell overhead squats, each
5 Strict pull ups
Row 200m
For time:
Row 750/625m
15 Ring dips
50 Walking lunges
25 Handstand push ups
50 Walking lunges
15 Ring dips
Row 750/625m

18 minute time cap.