Gym WODs

Thursday Apr 20, 2017

(10 minutes/ 6 rounds)
2 split jerks
8 kip swings
10 double unders
16 minute EMOM, alternating between:
A) 3 Split jerks + 15 double unders
B) 3-5 L-pull ups

Auxiliary work:
Three rounds of:
8 back extensions w/bumper
:30 hollow hold w/bumper

Wednesday Apr 19, 2017

(10 minutes/ 4 rounds)
5 dumbbell snatches
5 dumbbell push presses
5 cuban rotations
3 tea cups
Row 10 calories
21-18-15-12-9 reps for time:
Burpees
Box step ups, 24 in.
Dumbbell snatch, 45/25
Dumbbell push press, 45/25
Row, calories

20 minute time cap.

How many of the 375 reps can you complete before 20 minutes?

Saturday Apr 15, 2017

(5 minutes)
Find a teammate.
200ft racked kettlebell carry
10 step ups each
25 minute partner AMRAP:
400m racked kettlebell carry
48ft walking lunge + 48ft bear crawl
48ft seal walk + 48ft broad jump
40 box step ups, total

Thursday Apr 13, 2017

Complete 6 rounds starting @ 40%
A1. Power snatch, x1
A2. Hang power snatch, x2
*Build weight to ~70% of power clean.

10 minute EMOM:
B1. Hang power snatch, x2 @ 70% of band metric
B2. Burpee, x3

Auxiliary work:
C1. Bent over row, x8
C2. Cuban rotations, x8
Three rounds