Gym WODs

Friday Jan 24, 2020

(15 minutes/ 4 rounds)
3 Thrusters
5 Broad Jumps
10 Bridge Rotations

Build to your working weight.
Every 4:00 x5 rounds:
5 Thrusters
10 Box Jump Overs
100m Farmers Carry

Use 2x KB on Farmers Carry.

Score is Total Load across all 5 sets.

Thursday Jan 23, 2020

(15 minutes/ 4 rounds)
3 Back Squats
:30 Single Leg JR + :30 Eyes Closed Balance, L
:30 Single Leg JR + :30 Eyes Closed Balance, R
Round 1:
4:00 AMRAP:
Run

4:00 AMRAP:
Row

4:00 AMRAP:
Single Unders

-Rest 2:00-

Round 2:
4:00 AMRAP:
Run

4:00 AMRAP:
Row

4:00 AMRAP:
Single Unders

Your score is (Meters (run) + Meters (row) + Single Unders) of your lowest round

There is no change-over time between stations.

Choose your distance to complete during the 4:00 interval and rest any remaining time you have.

Monday Jan 20, 2020

(15 minutes/ 4 rounds)
2 Power Snatches
5-8 Ring Kip Swings
2 Power Snatches
2-3 Muscle Ups

Build to a Snatch weight that is 65-75% of 1RM Power Snatch.
For time:
20 Power Snatches
20 Muscle Ups

Reps can (and should) be partitioned any way.

Saturday Jan 18, 2020

Part A)
Every 1:30 x6 rounds @ 95% of 1RM:
1 Power Clean
1 Front Squat
1 Push Jerk

Part B)
Over 10 minutes, complete 5 rounds:
3 High Hang Squat Cleans

*work speed under the bar.

Part C)
Over 20 minutes complete 4 rounds:
7 Romanian Deadlift
5 Broad Jumps
Partner Medicine Ball Toss

Build to a moderate weight.

Part D)
3 rounds:
10 Jefferson Curls
1:00 Splits Hold
10-10-10 Straddle Lifts :-)

Friday Jan 17, 2020

(15 minutes/ 3-4 rounds)
10 Bridge Rotations
:30 Active Hang
:60 Splits Hold
5 DB Hang Power Clean

Run 200m every other round.
For time:
Run 800m
50 Dumbbell Hang Power Clean
15 Rope Climbs
Run 400m

Partition the DBHPC and RC as needed.

2x Dumbbells on the HPC.

Tuesday Jan 14, 2020

(15 minutes/ 4 rounds)
3 Hang Power Snatches
:30 Handstand Hold
3 Hang Power Snatches
20 Bumper Rebounds

Build to working weight.
Three rounds for time:
500m Run
15 Hang Power Snatch
15 Handstand Push Ups

Partition the HPSn and HSPU as needed.