Gym WODs

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

Thursday Oct 19, 2017

Workout of the Day
Every 2:00 x3 rounds:
10 Snatch scoops
10 Push ups

Every 2:00 x3 rounds:
10 Snatch shrugs
10 Ring rows

Every 2:00 x3 rounds:
10 Muscle snatches
10 V-ups

Every 2:00 x3 rounds:
10 Hang power snatch
10 Good mornings

Auxiliary strength
Three rounds:
10 Back extensions
10 Bent over rows
10 Strict toes to bar

Tuesday Oct 17, 2017

(14 minutes/ 5 rounds)
5 Back squats up to weight
5 Dot drills
5 Strict pull ups
10 Push ups
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

Monday Oct 16, 2017

(12 minutes/ 4 rounds)
5 Turkish get ups
10 Thrusters
10 Snatches
10 Overhead squats
Jog 200m
Two rounds for time:
100m Farmers carry
30 DB snatches 45/25
15 Hollow rocks
100m Farmers carry
30 DB thrusters 45/25
15 Hollow rocks

15 minute cap