Gym WODs

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

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