Gym WODs

Tuesday Dec 17, 2019

(18 minutes/ 4-5 rounds)
With a barbell, coming from the floor.

3 Push Press
3 Thrusters
:15-20 Cross Squat, each side
Rope Pin Practice

Build to a heavy 3 on the bar.
10 minute AMRAP:
1 Rope Climb
2 Dumbbell Push Press
2 Dumbbell Thrusters
2 Rope Climbs
4 Dumbbell Push Press
4 Dumbbell Thrusters
3 Rope Climbs
6 Dumbbell Push Press
6 Dumbbell Thrusters
...
4/8/8
5/10/10
6/12/12

Score is total reps.

Monday Dec 16, 2019

(15 minutes/ 4 rounds)
:10 Pistol Hold, each leg
5-8 Pistols, each leg
5 Pull Ups
20 Bumper Rebounds
20 minute AMRAP:
400m Run
400m Row
800m Run
800m Row
1200m Run
1200m Row

If you complete all of the work before the time cap, your score is the total time.

Otherwise, your score is the total distance traveled in 20 minutes.

Saturday Dec 14, 2019

Part A:
Every 1:30 x8 rounds:
2 Power Clean + Push Jerk

Part B:
Every 1:00 x6 rounds:
4 Hang Split Cleans

Part C:
(20 minutes/ 4-5 rounds)
Working with a partner:
5 Front Squats
10 Vertical Jumps
40FT Box Sled Push/ Pull

Part D:
(10 minutes/3 rounds)
5 Jefferson Curls
10 Eastern Squat

Friday Dec 13, 2019

(15 minutes/ 4 rounds)
5 Push Press
5 Push Press Wall Balls
10 Kip Swings
5 Toes to Bar

Practice:
Double Unders/ Bumper Rebounds
AMRAP 3:00 on/ 1:30 off x5 rounds:
10 Push Press Wall Ball Shots
10 Toes to Bar
30 Double Unders

Pick up each round where you left off.

Tuesday Dec 10, 2019

(15 minutes/4-5 rounds)
3 Bench Press
:30 Hang
Row 10 Calories

Build to challenging set of 3 Bench.
20 minute AMRAP:
5 Strict Chin Ups
10 GHD Sit Ups
5 Bench Press
10 Calorie Row

Use 60-70% of Bench weight from drills.

Score = Total reps + Bench Press weight

Monday Dec 09, 2019

(18 minutes/ 5 rounds)
5/5 Split Squat
5/5 Kettlebell Snatch
20 Bumper Rebounds
For time:
50 Kettlebell Snatches
Run 800m
50 Kettlebell Snatches
Run 800m
50 Kettlebell Snatches

Scaled: 50 Kettlebell Swings

Men use: 20 KG Kettlebell
Women use: 12 KG Kettlebell

Saturday Dec 07, 2019

Part A:
Every 1:30 x8 rounds:
2 Power Clean + Push Jerk @ 70%

Part B:
Every 1:00 x6 rounds:
4 Hang Split Cleans

Part C:
(18 minutes/ 3-4 rounds)
Working with a partner:
5 Front Squats
10 Vertical Jumps
40FT Sled Push

Part D:
(10 minutes/3 rounds)
5 Jefferson Curls
10 Eastern Squat