Gym WODs

Wednesday Nov 27, 2019

(18 minute/4-5 rounds)
5/5 Split Squat
20 Bumper Rebounds
20 Double Unders

Practice:
Rope pins on both feet.
Three rounds for time:
75 Double Unders
500m Run
5 Rope Climbs

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Scaled WOD:
Three rounds for time:
25 Bumper Rebounds
10 Rope Rows
400m Run
10 Rope Rows

Tuesday Nov 26, 2019

Every 1:30 x 5 rounds:
2 Hang Clean + Thruster

Every 1:30 x 5 rounds:
2 Clusters
(Clean into Squat into Thruster)
13 minute max tonnage:
5 Clusters
400m Run

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Scaled WOD:
13 minute AMRAP:
7 Hang Clean + Thrusters (45/35)
400m Run

Monday Nov 25, 2019

(15 minutes/3-4 rounds)
1:00/1:00 Handstand with partner
20 Bumper rebounds
3-5 Box Jump Overs
3-5 Dips
18 minute AMRAP:

10 Box Jump Overs
10 GHD Sit Ups
Max Ring Dips

Your score is the total number of dips added together.

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Scaled WOD:
18 minute AMRAP:

10 Box Jumps
10 Sit Ups
Max Push Ups

Saturday Nov 23, 2019

(15 minutes)
5 DB Hang Snatch, L-arm
3 Turkish Get Ups, L-arm
5 DB Hang Snatch, R-arm
3 Turkish Get Ups, R-arm
5-10 Dips/ Push Ups
Row 1:00 @ 90%
Rest 1:00
Every 1:30 x4 rounds:
2 Power Snatch + Overhead Squat

Every 1:30 x4 rounds:
2 Squat Snatches

Every 1:30 x4 rounds:
1 Squat Snatch

Post WOD:
(10 minutes/ 3 rounds)
5 Jefferson Curls + :10
5 Skin the Cats
22-16-10 reps for time:
Dumbbell Hang Split Snatch
Ring Dips

Scaled WOD:
22-16-10 reps for time:
Dumbbell Hang Power Snatch
Push Ups

Thursday Nov 21, 2019

(15 minutes/ 4 rounds)
:30-45 Hang
:30-45 Prayer Stretch
:30-45 Handstand Hold
3-5 Weighted Dips
15 minute AMRAP:
3 Weighted Chin Ups
6 Dumbbell Push Ups
9 Dumbbell Box Step Ups

ONE Dumbbell for each movement. ;-)

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Scaled WOD:
Every 1:30 x 10 rounds:
3-5 Pull Ups
5-10 Push Ups
5-10 Dumbbell Step Ups

Wednesday Nov 20, 2019

(15 minutes/ 4-5 rounds)
5/5 Split Squat
5 Dumbbell Push Press (w/2x DB)
5/5 Shin Box Rotations + :10
Row 1:00
For time:
Row 500/ 425m
21 Dumbbell Push Press
120 FT Walking Lunge
Row 350/ 275m
15 Dumbbell Push Press
80 FT Walking Lunge
Row 250/ 200m
9 Dumbbell Push Press
40 FT Walking Lunges

Use two dumbbells - 50/ 35 LBS

Walking lunges are unweighted

Tuesday Nov 19, 2019

(15 minutes)
10-9-8-7-6-5-4-3-2-1 reps:
Ring Rows
Precision Box Jumps

Practice:
DU
Calf Stretch
For time:
1 Mile Run
250 Double Unders

Partition the work any way to go as fast as possible.

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Scaled WOD:
Three rounds for time:
400m Run
150 Single Unders
30 Bumper Rebounds

Monday Nov 18, 2019

(15 minutes/ 4 rounds):
5 Back Extensions
3/3 Turkish Get Ups
5/5 Handstand Kick Ups
3-5 Handstand Push Ups
1:00 Jump Rope
18 minute AMRAP:

150 Single Unders
10 Back Extensions
Max Handstand Push Ups

Complete one set of max unbroken HSPU each round.

Your score is the total number of HSPU after 18 minutes.