Gym WODs

Thursday Feb 16, 2017

Complete 2-3 rounds with empty bar:
A1. Power snatch, x2
A2. Overhead squat, x2
A3. Squat snatch, x2

With a continuously running 1:30 timer:

Complete 5 rounds with 40% of power snatch:
B1. Power snatch, x1
B2. Squat snatch, x2

Complete 8 rounds, add weight every other round:
C1. Power snatch, x1
C2. Squat snatch, x1

Auxiliary strength:
D1. Strict toes to bar, x5
D2. Weighted back extensions, x8
D3. Snatch shrugs, x3 (HEAVY)
Complete 3 rounds.

Wednesday Feb 15, 2017

EMOM for 14 minutes.
Odd: Push ups (or dips)
Even: Pull ups

Rest 3:00

50-40-30-20-10 reps for time:
Kettlebell swing, russian, 24/16
Double unders
Sit ups

15 minute time cap.

*sub 3x single unders for double unders.

GO FAST!

Repeat from July 13, 2016.

Saturday Feb 11, 2017

Complete 2 rounds over 6 minutes:
200m partner medicine ball run
10 partner wall balls
10 partner sit ups
Four rounds for time with a partner:
40 partner wall balls
40 partner medicine ball sit ups
400m medicine ball run

Friday Feb 10, 2017

(Take 15 minutes)
During the first 10 minutes:

Build up to a heavy set of 3 on the thruster.

Then, for the remaining 5 minutes:

Sets of 10 fast thrusters @ workout weight.

Every other round during the 15 minutes:
7 kip swings
200m row
"Fran"
21-15-9 reps for time:
Thrusters
Pull ups

*pick a weight and pull up variation that allows for unbroken reps.

Thursday Feb 09, 2017

Complete 2-3 rounds with empty bar:
A1. Power clean, x2
A2. Front squat, x2
A3. Squat clean, x2

With a continuously running 1:30 timer:

Complete 5 rounds with 40% of power clean:
B1. Power clean, x1
B2. Squat clean, x2

Complete 8 rounds, add weight every other round:
C1. Power clean, x1
C2. Squat clean, x1

Auxiliary strength:
D1. Strict toes to bar, x5
D2. Weighted back extensions, x8
D3. Clean shrugs, x3 (HEAVY)
Complete 3 rounds.

Wednesday Feb 08, 2017

(Complete 4 rounds over 13 minutes)
2 Turkish get ups each arm
Pistol hold, :15 each leg
8 box jumps
Row 10 calories
30-20-10 reps for time:
Row for calories
Pistols, total
L-sit in seconds
Box jumps

Tuesday Feb 07, 2017

EMOM for 14 minutes:
Odd: Push ups/ Dips
Even: Pull ups

Rest 3:00

Every 6:00 for 3 rounds:
Run Ash/Ellis loop

*score is the time of all 3 runs added together.

Monday Feb 06, 2017

(Complete 5-6 rounds over 13 minutes)
Hang power snatch, x2
Overhead squat, x2
Double unders, x15

*keep a low, technique weight for the majority of your warm up sets.
2:00 of work, followed by 2:00 of rest, x5 rounds:
3 hang power snatches @ 72% of band metric
3 overhead squats
30 double unders