Gym WODs

Thursday Jan 09, 2020

(15-18 minutes)
3 Back Squat
5/5 Windmills
:30 Handstand Hold

Build up to a challenging set of 3 on the Back Squat.
4 rounds for time:
5 Back Squats
25 Push Ups
100m Farmers Carry

Use 65-75% of 3-rep Back Squat from Drills.

Use 1x Heavy Dumbbell on the Farmers Carry.

Saturday Jan 04, 2020

Every 1:00 x 10 rounds:
1 Power Clean + Push Jerk @ 85%

Part B:
Every 1:00 x5 rounds:
3 Hang Squat Cleans

Part C:
(20 minutes/ 5 rounds)
Working with a partner:
3 Front Squats
6-10 Vertical Jumps
Partner Medicine Ball Toss

Add weight to last week (or build to a challenging 3 rep for the day)

Part D:
(3 rounds)
5 Jefferson Curls
10 Sissy Squats

Wednesday Jan 01, 2020

NEW YEARS 12 PM CLASS - JOIN US!

Part A:
(Every 1:30 x8 rounds)
2x Hang Power Snatch + Overhead Squat

Part B:
(10 minutes)
Partner Reaction Drills

Part C:
(12 minutes/ 4 rounds)
3-5 Muscle Ups (or Chin up + Dips)
5 Jefferson Curls

Tuesday Dec 31, 2019

(15 minutes/ 4 rounds)
5 Deadlifts
10 Dead Bugs
20 Bumper Rebounds

Every other round:
Run 200m
For time:
500m Run
10 Deadlifts
250 Single Unders
10 Deadlifts
500m Run
10 Deadlifts
250 Single Unders
10 Deadlifts
500m Run
10 Deadlifts

Aim to use between 55-65% of the heaviest weight from 12/26 or 11/14.

Monday Dec 30, 2019

18 minutes / 4-5 rounds:
3-5 Pull Ups*
10 Kip Swings
:15/15 Pistol Hold
5/5 Handstand Kick Ups

*add weight if possible
18 minute AMRAP:
8 Toes to Bar
16 Pistols
24FT Handstand Walk

—

Scaled:
18 minute AMRAP:
8 Hanging Knee Raises
16 Walking Lunges
40FT Bear Crawl