Gym WODs

Saturday Apr 08, 2017

(8 minutes/ 2 rounds)
5 sumo deadlift high pulls
5 push presses each arm
5 kettlebell swings
5 kettlebell squats
Run 300m
25 minute AMRAP in teams of 3:
20 sumo deadlift high pulls*
20 push press*
20 kettlebell swings*
20 kettlebell squats*
300m run

One partner works at a time.

Each partner picks a number of burpees to complete after each movement :-)

Thursday Apr 06, 2017

Complete 6 rounds starting @ 40%
A1. Hang power clean, x1
A2. Power clean, x1
*Build weight to ~80% of power clean.

10 minute EMOM:
B1. Power clean, x2 @ 80%
B2. Burpee, x3

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

Monday Apr 03, 2017

(13 minutes/ 4 rounds)
7 medicine ball cleans
5 strict pull ups
:20 handstand hold
100 single unders
Three rounds for time:
25 medicine ball cleans, 20/14
12 deficit handstand push ups, 45/25

Saturday Apr 01, 2017

(10 minutes/ 3 rounds)
Run 200m
5 pull ups
10 push ups
15 air squats
"Murph"
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run

;-)

Friday Mar 31, 2017

(12 minutes/5 rounds)
6 barbell lunges, total
6 kip swings
5 pull ups
15 double unders

*Row 10 calories every other round.
15 minute AMRAP:
10 ring muscle ups
20 barbell lunges @ 42% band metric
30 seconds L-sit
40 calorie row
50 double unders

Thursday Mar 30, 2017

Complete 5 rounds @ 40% of power snatch.
A1. High hang power snatch, x1
A2. Hang power snatch, x1
A3. Power snatch, x1

Complete 8 rounds, building weight.
B1. Hang power snatch, x1
B2. Power snatch, x1
B3. Chest to bar pull up, x3

Auxiliary work:
C1. Back extension, x8
C2. Strict toes to bar, x8
Three rounds.

Wednesday Mar 29, 2017

(13 minutes/ 5 rounds)
1 Power clean
3 Front squats
5 Dumbbell snatches, each arm
50 Single unders
For total load:
Front squat 3-3-3-3-3

Rest 3:00

For time:
15-10-5 reps of:
Dumbbell snatches, each arm, 45/25

Alternating with,

5-10-15 reps of:
Burpee bar touches