Gym WODs

Tuesday Feb 18, 2020

(15 minutes)
Build to a challenging 5 Deadlift

After each round:
10 Kips Swings
1-2 Muscle Ups
10 Dead Bugs
15 minute AMRAP of:

12-9-6-3 reps of:
Deadlift

Alternating with,
3-6-9-12 reps of:
Bar Muscle Ups

Use 65-75% of Deadlift weight from the Drills.

If you can complete the list in 15 minutes, start back on 12 deadlifts.

Monday Feb 17, 2020

(15 minutes/ 3-4 rounds)
Alternating with a partner:
3-5 Strict Chin Ups
3-5 Dumbbell Split Jerks
10 GHD Sit Ups
:30 Prayer Stretch
Five rounds for time:
10 Dumbbell Split Jerks
10 Hollow Rocks
10 Back Extensions
150 Single Unders

Use 2x Dumbbells for the Split Jerks.

Saturday Feb 15, 2020

Part A)
Every 1:30 x6 rounds:
1 Power Clean
1 Squat Clean

Every 1:00 x6 rounds:
1 Squat Clean

Part B)
(15 minutes/ 4-5 rounds)
5 High Box Jumps (90% of max height)
10 Partner Medicine Ball Tosses, Standing

Part C)
(12 minutes/ 3 rounds)
10/10 Lateral Leg Lifts, + :10 Hold
7 Jefferson Curls + :10 Hold

Friday Feb 14, 2020

(14 minutes)
10 Kip Swings
2-3 CTB Pull Up
:30 Handstand Hold
10/10 Lateral Leg Lifts, + :10
18 minute AMRAP:
Row 500m
Then, three cycles of:
5 CTB Pull Ups
10 Push Ups
40FT DB Walking Lunge

Use 1x Dumbbell for the Walking Lunges.

Can you complete 3 rounds?

Wednesday Feb 12, 2020

(15 minutes/ 4 rounds)
10 Handstand Kick Ups
3-5 HSPU
10 Kip Swings
3-5 Toes to Bar

Every other round:
:30/30 Jump + Balance
Four rounds for time:
Run 400m
10 Handstand Push Ups
15 Toes to Bar

Choose a HSPU version you can complete in 2 sets or less.

Monday Feb 10, 2020

(15 minutes/ 4 rounds)
2-3 Stone Squats, each side
2-3 Chin Ups
10-15 Push Ups

Every other round:
:30/30 Jumps, each leg
For time:
10-8-6-4-2 reps of:
Strict Chin Up
Stone Squat

Alternating with,
20-40-60-80-100 reps of:
Double Unders

Saturday Feb 08, 2020

Part A)
Every 1:30 x 10 rounds:
1 Power Clean
1 Front Squat
1 Squat Clean

Part B)
(13 minutes/ 5 rounds)
Build up to 105% of Power Clean, then:
2 Clean Shrugs
10 Partner Medicine Ball Toss, 1 knee

Part C)
(15 minutes/ 3 rounds)
10/10 Leg Lifts, L/R + :10 hold
5-10 Slam Ball Overhead Toss

Friday Feb 07, 2020

(14 minutes/ 3 rounds)
:10/10 Pistol Hold
2-3 Pistols
:30 Handstand Hold
5/5 Handstand Kick Ups
For time:
1:30 Hang
72FT Handstand Walk
15 Pistols, each leg

1:00 Hang
48FT Handstand walk
10 Pistols, each leg

:30 Hang
24FT Handstand Walk
5 Pistols, each leg


Scaled WOD:
4 rounds for time:
:30 Hang
40FT Seal Walk
40FT Walking Lunge