Gym WODs

WORKOUT 18.1

20-minute AMRAP of:
8 Toes-to-bars
10 dumbbell hang clean and jerks
14 / 12-cal. row

Men use 50 LBS.
Women use 35 LBS.


SCALED 18.1
20-minute AMRAP of:
8 hanging knee raises
10 dumbbell hang clean and jerks
14 / 12-cal. row

Scaled men use 35 LBS.
Scaled women use 20 LBS.
(14 minutes/3 rounds)
Run 400m
10 OH walking lunges
10 Kip swings
10 Kipping knee raises
10 Handstand kick ups
Workout of the Day:
12 minute AMRAP:
30 Burpees
30 Pull ups
30 Feet Handstand walk
30 Overhead walking lunges
30 Hollow rocks

Men use 75 LBS DB for OH walking lunge
Women use 45 LBS DB for OH walking lunge
(12 minutes to build to weight)
Complete support drills between warm up sets.
-PVC Weighted dislocates
-PVC Weighted Sots press
-Superman extensions
Workout of the Day:
10 minute EMOM:

3 Hang power snatch*

*Add 2.5-5 LBS to last week.

AUX WOD:
4:00 Banded March

*every break = 10 Medball good mornings
Over 15 minutes:

2 rounds through:
10 90/90 rotations
10 Mats "Prison" duck walks
10 Banded back squats @ 45/35

Then,

Build to opening Back squat weight
Workout of the Day:
Over 15 minutes, complete:

Back squat 10-10-10-10-10

For total tonnage

(Reps x Weight)
(10 minutes/ 2 rounds)
10 KB swings
10 "Y" dead bugs
10 Dot drills
10 Pull ups
Workout of the Day:
5:00 on, 1:30 off:
15 Kettlebell swings
10 Sit ups

15 Step ups
10 Push ups

Rowing for calories

Run 800m for time

*American Kettlebell swings @ 24/ 16 KG
(14 minutes/4 rounds)
OH Walking Lunges x 12
Kip Swing x 8
Knees to Elbows x 8
Down to updog x 5
Row x 8 calories
Workout of the Day:
For time:
30 Overhead walking lunges
30 Knees to elbows
30 Sit ups
30 Calorie row
30 Sit ups
30 Knees to elbows
30 Overhead walking lunges

Men use 45 LBS bumper
Women use 25 LBS bumper
(12 minutes to build to weight)
Complete support drills between warm up sets.
-Sots press PVC
-Squatting dislocates PVC
-Y-deadbugs with bent knee
Workout of the Day:
EMOM x 10 rounds:
3 Hang power snatches

Add 2.5-5 LBS from last week

AUX WOD:
For total time:
3:00 in FLR

*5 back extensions for every break