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