Gym WODs

Wednesday Feb 05, 2020

(13 minutes/ 4 rounds)
:30 HS Hold
3-5 HSPU
3-5 Chin Ups + :03 lower
3-5 DB Squat Cleans

Build to working weight for DB Cleans and variation for HSPU.

(HSPU should be no more than 2 sets each round).
5 rounds for time:
7 Handstand Push Ups
9 Dumbbell Squat Cleans
12 GHD Sit Ups

Dumbbell Squat Cleans are with 2 Dumbbells from the floor.

Monday Feb 03, 2020

(13 minutes/ 4 rounds)
10/10 Leg Lifts + :10 hold
10 Bridge Rotations
20 Bumper Rebounds
1 Heavy TGU
18 minute AMRAP:
100m Run
1 Rope Climb
1 Turkish Get Up, each arm

Each round add 100m run, 1 RC, 1 TGU.

(100-1-1-200-2-2-300-3-3-400-4-4...)

Score is total reps inside.

Saturday Feb 01, 2020

Part A)
Every 1:30 x 10 rounds:
2 Hang Squat Cleans

Focus on speed under the bar after a good extension.

Part B)
10 minutes to log 30 reps each.
Partner Ball Toss (with Legs) x5 at a time. :-)

Part C)
(Over 15 minutes/5 rounds)
3 Clean Shrugs
10 Partner Medicine Ball Toss

Part D)
3 rounds:
5 Jefferson Curls
10 Straddle Pancakes + :10
10-10-10 Straddle Lifts :-)

Friday Jan 31, 2020

(13 minutes/ 4 rounds)
:60 Splits Hold
10 Bridge Rotations
3/3 Push Press
5 Swings
:30 Single Leg Jump + :30 Balance - one leg per round
3:00 on, 1:00 off x5 rounds:
10 Kettlebell Push Press
15 Kettlebell Swings
25 Double Unders

Saturday Jan 25, 2020

Part A)
Every 1:30 x 10 rounds:
2 Hang Squat Cleans

Focus on speed under the bar.

Part B)
10 minutes to log 30 reps each.
Partner Ball Toss (with Legs) x5 at a time. :-)

Part C)
(Over 15 minutes/ 5 rounds)
3 Clean Shrugs
10 Partner Medicine Ball Toss

Part D)
3 rounds:
5 Jefferson Curls
10-10-10 Straddle Lifts :-)