Gym WODs

Wednesday Sep 06, 2017

(10 minutes/ 3 rounds)
Row 7 calories
7 Wall balls
7 Sumo deadlift high pulls
7 Box jumps
7 Push presses
"Fight Gone Bad"
3 rounds for max reps, 1:00 at each station:
Wall balls, 20/14 pounds @ 10/9ft
Sumo deadlift high pulls, 32/24kg
Box jumps, 24/20"
Push press, 75/45 pounds
Rowing, calories
Rest

Tuesday Sep 05, 2017

(12 minutes/ 4 rounds)
5 Dumbbell overhead squats
5 Pull ups
10 Kip swings
10 Push ups
5 Dot drills

OR:

3 Muscle up transitions
5 Dumbbell overhead squats
10 Kip swings
5 Dot drills

*Run 200m every other round.
Four rounds for time:
6 Muscle ups
12 Toes to bar
Run 300m

Saturday Sep 02, 2017

(8 minutes/ 2 rounds)
5 DB power cleans
8 DB lunges
5 HS kick ups
8 push ups
Jog 200m
25 minute AMRAP, teams of 3:

10 Dumbbell power cleans, 45/25
40ft Dumbbell walking lunge

--

40ft Handstand walk
10 Burpees

-

100 Sit ups as a team.

Friday Sep 01, 2017

(12 minutes/ 4 rounds)
7 Overhead squats, building to weight

Between sets:
5 Squatting thoracic rotations
7 Sots press
Row 200m fast
For time:
15 Overhead squats @ 90% of metric
Row 1000/850m
10 Overhead squats

Post overhead squat weight in comments.

Thursday Aug 31, 2017

WOD Drills
(10 minutes)
1 Power clean
1 Front squat
1 Squat clean
2 Split jerks

Workout of the Day
Every 1:15 x10 rounds:
1 Squat clean & jerk
15 Double unders

Auxiliary strength
Three rounds of:
7 Sots press (clean)
7 Cuban rotations
7 Single leg step downs each leg

Wednesday Aug 30, 2017

(15 minutes/ 4 rounds)
10 American kettlebell swings
5 Turkish get ups (one arm)
8 Scapular pull ups
5 Box jumps
10-8-6-4-2 reps for time:
L-pull ups
Box jumps @ 30/24 inches
Strict handstand push ups

*20 American kettlebell swings (24/16kg) after each round.

Tuesday Aug 29, 2017

Sumo deadlift 3-3-3-3-3 @ 80% of metric

Between sets:
Row 8 calories
5 Front squats
20 Double unders
4 rounds for time:
Row 30/25 calories
10 Front squats @ 135/ 95 lbs
50 Double unders

Monday Aug 28, 2017

Split Jerk 2-2-2-2-2 @ 80% of metric

Between sets:
6 Dot drills
5 Hang power cleans
5 Strict pull ups
6 rounds, starting every 2:00
200m run
Max hang power clean & push press @ 95/65 lbs

Saturday Aug 26, 2017

(8 minutes/ 2 rounds)
Row 200m
7 Barbell thrusters
5 Kip swings
5 Pull ups
5 Toes to bar
Teams of 3, 30 minute AMRAP:
Row 250/200m each
20 Barbell thrusters @ 45/35 each
10 Pull ups each
10 Toes to bar each

One partner working at a time.