Gym WODs

Wednesday Jan 12, 2022

(15-18 minutes)

2:00 Frog Stretch, once

Then,cycle:
100m Forward Run, 100m Backward Run
10 PVC Dislocates
3/4/5 OHS, FS, BS
:30/:30 Post Lat Stretch
20-25 Sit Ups
For time:
Run 400m
10 Overhead Squats, Unbroken
Run 400m
20 Front Squats
Run 400m
30 Back Squats
Run 400m

Monday Jan 10, 2022

(18 minutes)
2 rounds:
10 Deadbugs
5 Down to Updog Transitions
10 Step Ups
8-10 DL Light

Then, cycle:
Build to a challenging 3 rep Deadlift
5-10 Push Ups
8 Box Jumps
:30 Founder Pose
CrossFit Games Open 11.2

15 minute AMRAP:
9 Deadlifts (155/100#)
12 Push Ups
15 Box Jumps (24/20 in)

Saturday Jan 08, 2022

Empty Bar WU

(8 minutes)
Power Snatch x 2
OHS x 2
Sn Push Press x 2
Snatch Balance x 2
Plank Transitions x5
Pull Aparts x 10

EMOM x 25 minutes:
A) Power Snatch + OH Squat x 2-3
B) Snatch Push Press x 3-5
C) Snatch Balance x 3
D) Plank Transitions :30-:60
E) 10 Banded Pull Aparts
(8-10 minutes)
5 DB Bench
10 Kip Swings
3-5 TTB
10 Cossacks Squats
Run 50m Forward/ 50m Backward

25 minute AMRAP w/ a partner:

Partner A:
Run 100m Forward - 7 Burpees - Run 100m Backward

Partner B:
10 DB Bench Press
5-10 TTB
10 Scapular Pull Ups
10 Cossacks Squats

Friday Jan 07, 2022

(20 minutes)

2:00 Wall Stretch, each leg - ONCE

2 rounds:
5 Russian Baby Makers
5-10 Down to Updog Transitions
2-3 Rope Lowers

Then, cycle:
5-10 Wall Balls
2 Jump Pin Reach or 1/2 legless climb
10 Hollow Rocks
10 Scapular Push Ups
25 Ostrich Bounces
10 minute AMRAP:
15 Wall Balls
1 Rope Climb

Wednesday Jan 05, 2022

(18 minutes)

2 rounds:
Glute bridges x 20-25
10 Scorpion Kicks
:45 Prayer Stretch
10 Front Squats

Then, building to weight:
10 Kip Swings + :15 Active Hang
10 Wrist Waves/Pets
2-3 Front Squats
Bicycle Crunches x 30-50, total
Over 24 minutes:

Front Squat

2-2-2-1-1-1

-Alternate 1:00 Plank & 1:00 Hangs after each round-

(Post-WOD) 2:00 Wall Stretch, each leg

Tuesday Jan 04, 2022

(18 minutes)

1:00 Single Leg Balance, each leg
3 reps each:
Strict Press
Push Press
Push Jerk
7-10 Strict Knee Raises
Run 200m
For time:

Run 500m
8 Strict Press
Run 500m
16 Push Press
Run 500m
24 Push Jerks
Run 500m

Monday Jan 03, 2022

(15 minutes)

1:30 Wall Stretch, each leg - once

2 rounds:
10 Scapular Push Ups
5 Front Rack Reaches, each arm
8 Power Cleans, empty bar
25 Squat Bounces

Then, cycle:
3 Power Cleans
6 Push Ups
9 Air Squats

Rest :30-:45
"The Chief"

3:00 on/1:00 off x 5 rounds:

3 Power Cleans (135/95#)
6 Push Ups
9 Air Squats