Gym WODs

Monday Feb 24, 2020

(20 minutes)

Five Rounds:
3 Front Squat

(:03 Lower - :03 Pause - Explode up)

Alternating with:

3-5 Pull Ups

(:03 Hold at top)

Work with a partner.

Part B)
Three rounds:
Partner Harop Curls x5-8

Saturday Feb 22, 2020

Part A)
20 minutes to complete:
2-2-2-2-2-2-2-2-2-2
Squat Clean

Score is total load across all 10 sets.

Part B)
12 minutes/ 4 rounds:
5-8 Barbell Bent Over Rows
10 Standing Partner Medicine Ball Toss

Part C)
12 minutes/ 4 rounds
10 Straddle Pancake + :10 Hold
:20-30 L-sit

Thursday Feb 20, 2020

(12-15 minutes - Gymnastics Drills)
Alternate with a partner - 3 cycles thru:
A) :40 Hollow Body Hold
B) 10 Deck Squats
C) :40 Wall Facing Handstand Hold
20 minutes to complete 5 rounds:
20 Air Squats

Then,

Set of Max Dips
Set of Max Pull Ups

Your score will be the total of all five max attempts of dips/ pull ups.

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?