Gym WODs

Monday Dec 02, 2019

(18 minutes/ 4-5 rounds)
3-5 Pull Ups
5/5 Active Pigeon Pose + :10
5/5 Handstand Kick Ups/ Walk
Row 1:00

*add weight if possible on pull ups.
Two rounds for time:
Run 500m
80FT Dumbbell Overhead Walking Lunge
Row 500m
80FT Handstand Walk

Men: 50 LBS Dumbbell
Women: 35 LBS Dumbbell

Saturday Nov 30, 2019

(15 minutes)
2 Push Press
10 Kip Swings
5 DB Deadlift

Build to a heavy set of 2.
"15/15 Oly Meet"

Take 15 minutes to log your best Squat Snatch.

(5 minute transition between lifts - switch weights - begin practicing next lift)

Take 15 minutes to log your best Clean & Split Jerk.

(Sample rep scheme: 3-2-2-2-1-1-1-1)

Keep adding load while technique is perfect.

Once technique goes, call it.
"Partner Ricky"
25 minute AMRAP:

10 Pull Ups
5 Dumbbell Deadlifts
8 Push Press

Men: 50 LBS Dumbbells
Women: 35 LBS Dumbbells

Push Press is 70-80% of weight in drills.

Friday Nov 29, 2019

Take 20 minutes to complete:

Back Squat
10-8-6-4-2

Score is total load across all 5 sets.

Aim to improve on 11/4 numbers.

(Rest 3-5:00)
For time:

Buy-in: 75 Wall Balls

50 Toes to Bar
(For every break in Toes to Bar, Row 350/ 275m)

Wednesday Nov 27, 2019

(18 minute/4-5 rounds)
5/5 Split Squat
20 Bumper Rebounds
20 Double Unders

Practice:
Rope pins on both feet.
Three rounds for time:
75 Double Unders
500m Run
5 Rope Climbs

--

Scaled WOD:
Three rounds for time:
25 Bumper Rebounds
10 Rope Rows
400m Run
10 Rope Rows

Tuesday Nov 26, 2019

Every 1:30 x 5 rounds:
2 Hang Clean + Thruster

Every 1:30 x 5 rounds:
2 Clusters
(Clean into Squat into Thruster)
13 minute max tonnage:
5 Clusters
400m Run

--

Scaled WOD:
13 minute AMRAP:
7 Hang Clean + Thrusters (45/35)
400m Run

Monday Nov 25, 2019

(15 minutes/3-4 rounds)
1:00/1:00 Handstand with partner
20 Bumper rebounds
3-5 Box Jump Overs
3-5 Dips
18 minute AMRAP:

10 Box Jump Overs
10 GHD Sit Ups
Max Ring Dips

Your score is the total number of dips added together.

--

Scaled WOD:
18 minute AMRAP:

10 Box Jumps
10 Sit Ups
Max Push Ups