Gym WODs

Thursday Oct 24, 2019

Every :90 x5 rounds:
2 Hang Power Clean + Front Squat + Split Jerk
*focus on strong catch, then squat

Every :90 x5 rounds:
2 Hang Cleans + Split Jerk
*stick a deep landing

AUX WOD:
(10 minutes)
5 Jefferson curls
5 Skin the Cats
5 Handstand Push Ups (piked off box)

Tuesday Oct 22, 2019

Every 4:00 x4 rounds:
1-2 Rope Climbs
(3-5 Muscle Ups)
5 Thrusters
5x Shin Box + :10

*Practice:
Kip Swing + Bar Muscle Ups
For time:
500m Run
15 Bar Muscle Ups
500m Run
12 Bar Muscle Ups
500m Run
9 Bar Muscle Ups

Scale 1: CTB Pull Ups + Dips 1:1

Scale 2: Pull Ups + Push Ups 1:1

Partition scaled options as needed.

Monday Oct 21, 2019

Every 4:00 x4 rounds:
3-5 Handstand Push Ups
:15 Front Lever
Active pigeon x5 + :10

*Practice:
Kettlebell swings
Two rounds for time:
25 Kettlebell Swings
200 Single Unders
Hang*

25 Kettlebell Swings
350/275m Row
L-sit*

Hang for the same duration it takes to complete the 200 Single Unders.

L-sit for the same duration it takes to complete the Row.

Saturday Oct 19, 2019

1. :20 bounce in squat, 10x knee push, 10x squat -> straddle, dribble tennis ball in seated straddle
-:30 L-arm
-:30 R-arm
-:30 alternating
-:30 paradiddle (par-a-did-dle)
(http://google.com/#q=paradiddle)

2. Standing dribble + footwork
-:30 L-hand/ L-leg
-:30 L-hand/ R-leg
-:30 R-hand/ R-leg
-:30 R-hand/ L-leg
-1:00 two tennis balls

3. Grab a barbell
-5 hang snatch shrugs
-5 snatch push press
-5 overhead squats
-5 hang snatches
-5 pull ups
(continue sets of 3 until timer is up - add weight as you go)
9 AM Strength WOD:
Every :90 x5 rounds:
2 Hang Power Snatch + Overhead Squat
*focus on strong catch, then squat

Every :90 x5 rounds:
2 Hang Snatches
*stick a deep landing


10 AM WOD:

CrossFit Open WOD 20.2
Warm up:
(~30 minutes):
13 minute AMRAP at warm up pace:
Row 1:00
10 Push Ups
10 Air Squats
150 Single Unders
10 Step Ups
10 Kip Swings

Then,

2x through:
10 Active Pigeon + :10 each side
10 90/90 Rotations

Then,

Three rounds:
(Perform at WOD pace)
4 DB Thrusters
6 Toes to Bar
24 Double Unders

Recover for 6-8 minutes before WOD.
-Lacrosse Ball Calves and Feet

WOD time - 3-2-1 GO!

"Open WOD 20.2"
20 minute AMRAP:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders

Friday Oct 18, 2019

(13 minutes):

Grab a Jump Rope + Rubber Band

1:30 Jumping Rope

10 Dislocates
10 Pull Aparts
10 Bat Wings (arms pull behind you pec stretch then pull forward)

10 Push Ups
10 Ring Rows

(Repeat through full sequence until timer hits 13)
(13 minutes)
5 Narrow Bench Press
5 Pull Ups
40 FT Long Step Walking Lunges

Build to a challenging Narrow Bench weight.
18 minute AMRAP of:
100m Farmer Carry
40 FT Racked DB Lunge
8 Narrow Bench Press

Narrow bench at ~50% of WOD Drills weight.

Farmer Carry is performed with 1 heavy KB

Racked DB Lunge is performed with 1 DB

Thursday Oct 17, 2019

Every :90 x5 rounds:
2 Hang Power Clean + Front Squat + Split Jerk
*focus on strong catch, then squat

Every :90 x5 rounds:
2 Hang Cleans + Split Jerk
*stick a deep landing

AUX WOD:
Take 10 minutes to complete:
5-4-3-2-1 reps of:
Barbell Cluster
Strict Chin Up

Cluster is a clean from the floor into a full squat thruster.

Wednesday Oct 16, 2019

Every 4:00 x4 rounds:
3-5 Handstand Push Ups
:15 Front Lever
5x Active Pigeon

*Practice:
Kettlebell Snatches
15 minute AMRAP of:
Run 400m
15 Kettlebell Snatches L-arm
15 Kettlebell Snatches R-arm
15 Hollow Rocks

Use 20/ 12 KG Kettlebell

Tuesday Oct 15, 2019

(18 minutes/ 5 rounds)
7 Romanian Deadlifts
20 Box Rebounds
5 Strict Pull Ups

*Practice:
Medicine Ball Cleans
40-30-20-10 reps for time:
Medicine Ball Cleans
Double Unders
Push Ups
Double Unders

Medicine Ball Cleans @ 20/ 12 LBS.

Monday Oct 14, 2019

(15 minutes)
1-2 Rope Climbs
(3-5 Muscle Ups)
5 Thrusters
5x Shin Box + :10

*Practice:
Pistol hold
Box Jumps
20 minute AMRAP of:
1:00 Plank
10 Pistols
10 Ring Dips, strict
10 Box Jumps

Box height @ 24/ 20 inches