Gym WODs

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

Wednesday Feb 05, 2020

(13 minutes/ 4 rounds)
:30 HS Hold
3-5 HSPU
3-5 Chin Ups + :03 lower
3-5 DB Squat Cleans

Build to working weight for DB Cleans and variation for HSPU.

(HSPU should be no more than 2 sets each round).
5 rounds for time:
7 Handstand Push Ups
9 Dumbbell Squat Cleans
12 GHD Sit Ups

Dumbbell Squat Cleans are with 2 Dumbbells from the floor.

Monday Feb 03, 2020

(13 minutes/ 4 rounds)
10/10 Leg Lifts + :10 hold
10 Bridge Rotations
20 Bumper Rebounds
1 Heavy TGU
18 minute AMRAP:
100m Run
1 Rope Climb
1 Turkish Get Up, each arm

Each round add 100m run, 1 RC, 1 TGU.

(100-1-1-200-2-2-300-3-3-400-4-4...)

Score is total reps inside.

Saturday Feb 01, 2020

Part A)
Every 1:30 x 10 rounds:
2 Hang Squat Cleans

Focus on speed under the bar after a good extension.

Part B)
10 minutes to log 30 reps each.
Partner Ball Toss (with Legs) x5 at a time. :-)

Part C)
(Over 15 minutes/5 rounds)
3 Clean Shrugs
10 Partner Medicine Ball Toss

Part D)
3 rounds:
5 Jefferson Curls
10 Straddle Pancakes + :10
10-10-10 Straddle Lifts :-)