Gorilla to the rescue...?

1/24: rest day

WOD 1/25: gorilla wod: snatch

• worked up to: snatch (full, squat) 80lbs x 1 rep x 2 sets
  

gorilla wods (workout of the day) are wods that l and i have designed for ourselves, based on a system of picking and choosing exercises and exercise methodologies from our pasts.
in other words, they are a culmination of what we consider some of the best exercises. we both have a systematic way in which we implement them, and they are very different, but seem to work best for our individual needs.
we both work out at a corporate gym now (don't even ask!), so all these exercises can be done at any gym out there.

l's typical wod template:

• elliptical 20m
• treadmill run 10m
• treadmill walk uphill (incline=15, ~3.4mph) 10m total
• treadmill intervals (sprint 30s, walk 50s) 10m total
• rower 10m or spin bike 10m
• olympic bar warmup:
• - thrusters
• - cleans & jerks
• - deadlifts
• - squats
• air squats x 50 reps x 1 set
• plyometrics 3-4 rounds of any of the following:
• - jumping lunges elevated
• - jump squats
• - lateral jumps
• - plyo pushups
• - elevated pushups
• - tuck jumps / box jumps
• - burpees
• - divebomber pushups
• - clap pushups
• stability ball pushups
• pullups
• knees2elbows/toes2bar
• L-sits (occasionally)
• planks / lateral planks
• plyometrics 1 round

e's typical wod template:

• joint mobility warmup 10m
• rower 4m
• olympic bar (45lbs) warmup:
• - deadlift x 10 reps
• - snatch pull x 10 reps
• - back squat x 15 reps
• - jump squat (bar - 1 inch) x 20 reps
• - snatch balance x 7 reps
• - push press / push jerk x 12-15 reps
• - cleans (squat) x 8 reps
• nautilus incline chest press (low weight) x 20 reps
• nautilus shoulder press (low weight) x 20 reps
• nautilus row (low weight) x 12 reps
• plyometrics - 1-2 sets of:
• - jumping lunges x 15-20 reps
• - clap pushups x 10-15 reps
• - jump squats x 10 reps
• a focus on one of the following:
• - 1.) one compound movement (powerlifting or oly exercise)
• - 2.) olympic lifts (lightweight - plyo focus)
• - 3.) plyometrics consisting of any of the following:
• -----*- tuck jumps
• -----*- box jumps
• -----*- lateral jumps
• -----*- fast feet
• -----*- box plyo pushups
• -----*- box plyo lateral pushups
• -----*- elevated clap pushups
• -----*- clap pullups
• pullups/chinups
• knees2elbows/toes2bar
• dips (occasionally)
• L-sits (occasionally)
• nautilus machine of choice x 20 reps
• stretching - 5-10m

so, i think from now on when i post, i'll just put up whatever focus i have for that workout day. i do all the other stuff each time i work out, so it's not worth mentioning every single time.
i'll keep going this way until i find another program to do...for now, i'm diggin my own methods. :)