Gym WODs

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 :-)

Friday Jan 31, 2020

(13 minutes/ 4 rounds)
:60 Splits Hold
10 Bridge Rotations
3/3 Push Press
5 Swings
:30 Single Leg Jump + :30 Balance - one leg per round
3:00 on, 1:00 off x5 rounds:
10 Kettlebell Push Press
15 Kettlebell Swings
25 Double Unders

Saturday Jan 25, 2020

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

Focus on speed under the bar.

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
10-10-10 Straddle Lifts :-)

Friday Jan 24, 2020

(15 minutes/ 4 rounds)
3 Thrusters
5 Broad Jumps
10 Bridge Rotations

Build to your working weight.
Every 4:00 x5 rounds:
5 Thrusters
10 Box Jump Overs
100m Farmers Carry

Use 2x KB on Farmers Carry.

Score is Total Load across all 5 sets.

Thursday Jan 23, 2020

(15 minutes/ 4 rounds)
3 Back Squats
:30 Single Leg JR + :30 Eyes Closed Balance, L
:30 Single Leg JR + :30 Eyes Closed Balance, R
Round 1:
4:00 AMRAP:
Run

4:00 AMRAP:
Row

4:00 AMRAP:
Single Unders

-Rest 2:00-

Round 2:
4:00 AMRAP:
Run

4:00 AMRAP:
Row

4:00 AMRAP:
Single Unders

Your score is (Meters (run) + Meters (row) + Single Unders) of your lowest round

There is no change-over time between stations.

Choose your distance to complete during the 4:00 interval and rest any remaining time you have.