Gym WODs

Saturday Aug 05, 2017

(8 minutes/3 rounds)
5 Romanian deadlifts
5 Hang muscle cleans
5 Strict presses
Row 8 calories
In teams of 3, AMRAP in 24 minutes:
1 Romanian deadlift
1 Hang muscle clean
1 Strict press

After each teammate completes a round, add 1 rep for each movement.

Every 6:00, one teammate must row 30/26 calories while another teammate supports the barbell in the overhead position.

Friday Aug 04, 2017

(15 minutes)
Handstand push ups 10-10-10-10

Between sets:
5 Medicine ball cleans
8 Scapular pull ups
Row 200m
12 minute AMRAP of:
1 Weighted pull up
5 Medicine ball cleans
2 Weighted pull ups
10 Medicine ball cleans
3 Weighted pull ups
15 Medicine ball cleans
…

Continue adding 1 more weighted pull up and 5 more medicine ball cleans each round.

Men use 20 lb. ball and women use 12 lb. ball for BOTH movements.

Thursday Aug 03, 2017

WOD Drills
(12 minutes/ 8 rounds)
1 Power snatch
1 Hang power snatch
2 Overhead squats
12 Lateral bar hops

Workout of the Day
Every 1:30 x10 rounds
1 Power snatch
1 Hang power snatch
1 Overhead squat
15 Double unders

Auxiliary strength
Three rounds through:
7 Sots press (snatch)
7 Cuban rotations
7 Back extensions

Wednesday Aug 02, 2017

Four rounds for max distance.
Row 4:00

Recover 8:00 between rows.

Recovery station A:
15 Strict presses @ 75/45
2:00 pigeon pose, L leg
15 Strict presses
2:00 pigeon pose, R leg

Recovery station B:
15 Ring dips
2:00 wall stretch, L leg
15 Ring dips
2:00 wall stretch, R leg

Recovery station C:
15 Handstand push ups
10 Jefferson curls
15 Handstand push ups
10 Jefferson curls

Complete one “recovery” station during each 8:00 rest periods.

Tuesday Aug 01, 2017

(18 minutes)
Atlas stone walking lunge
12-12-12-12

Between sets:
6 Step over & unders
6 Sumo deadlift high pulls
2 Pistols each leg
:10 second pistol hold
15 Double unders
AMRAP of 2:30 with 1:30 of rest, x4 rounds
4 Pistols
8 Sumo deadlift high pulls, 24/16kg
25 Double unders

Saturday Jul 29, 2017

(6 minutes/ 2 rounds)
200m Run
5 Pull ups
7 Push ups
10 Air squats
“Barbara”
Five rounds, each for time:
20 Pull ups
30 Push ups
40 Sit ups
50 Air squats

Rest 3:00 between rounds.

Mark your time for each round in the notes.

Friday Jul 28, 2017

(18 minutes)
Strict pull up 4-4-4-4-4
OR
Strict muscle up 4-4-4-4-4

Between sets:
8 Kettlebell snatches
5 Jefferson curls
15 Double unders
For time:
20 Kettlebell snatches, left arm
20 Kettlebell snatches, right arm
100 Double unders
15 Kettlebell snatches, left arm
15 Kettlebell snatches, right arm
75 Double unders
10 Kettlebell snatches, left arm
10 Kettlebell snatches, right arm
50 double unders

Thursday Jul 27, 2017

WOD Drills
(10 minutes/6 rounds)
1 Hang power snatch
1 Snatch push press
2 Snatch balances
3 Tuck jumps

Workout of the Day
Every 1:30 x8 rounds:
2 Hang power snatch
2 Snatch balances
5 Burpees

Auxiliary strength
Three rounds of:
7 Sots press (snatch)
7 Sumo squats + :20 second hold
7 Back extensions