Gym WODs

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.

Thursday Aug 24, 2017

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

Workout of the Day
Every 1:30 x8 rounds:
1 Power clean
1 Front squat
2 Split jerk
3 High box jumps

Auxiliary strength
Three rounds through:
7 Jerk dips @ 105%
:10 Racked hold
7 Sots presses (clean grip)

Wednesday Aug 23, 2017

(12 minutes/ 4 round)
2 Turkish get ups each arm
8 Scapular push ups
8 Scapular pull ups
10 Triple/ double under attempts
1:30 Stretch

Stretches:
Pigeon L-leg
Pigeon R-leg
Wall stretch R-leg
Wall stretch L-leg
“Erica”
15 minute AMRAP:
4 CTB pull ups
8 Push ups
12 Medicine ball squats
10 Double unders

Add 10 more double unders each round.

Monday Aug 21, 2017

(18 minutes)
Split jerk 3-3-3-3-3 @ 70% of metric

Between sets:
Row 200m
6 Dumbbell push press
6 Dumbbell OH walking lunges
Five rounds for time:
Row 300/260m
10 Dumbbell push presses
:30 Second overhead hold

Record the load used for your dumbbell. Go heavy! ;-)

Saturday Aug 19, 2017

(8 minutes/ 3 rounds)
5 KB presses
5 KB push presses
5 KB front squats
75 Single unders
Teams of 3, AMRAP 25 minutes:
10 Kettlebell press
100 Single unders
15 Kettlebell push press
150 Single unders
20 Kettlebell front squats
200 Single unders

KB movements are performed with TWO kettlebells.