Gym WODs

Workout of the Day:
10 minute EMOM:
3 Hang power cleans

Add 2.5 - 5 LBS to last week,
Or 60% of metric


AUX WOD:
2:00 Pigeon pose L-leg
:30 Hanging
2:00 Pigeon pose R-leg
:30 Hanging
2:00 Wall stretch L-leg
:30 Hanging
2:00 Wall stretch R-leg
:30 Hanging
2:00 Pec-shoulder stretch L-arm
:30 Hanging
2:00 Pec-shoulder stretch R-arm
:30 Hanging

15 minutes to a better you for Friday Night Lights.

Workout of the Day:
25 minute AMRAP:
Row 15/12 calories
10 Bench press
10 Box step ups
10 Hollow rocks
Rest 1:00

Bench press is narrow grip @ 52% of metric

Workout of the Day:
Over 15 minutes:

Front squat 3-3-3-3-3

Aim to add 5-20 LBS to 2/6.

Rest 4:00, then,

Complete 100 total reps for time:
Wall balls @ 20/14 LBS.
Burpees
Toes to bar

You pick the rep scheme and order of movements in order to complete 100 reps total as fast as possible.

Compare to July 11th, 2017.

Workout of the Day:
Five rounds, AMRAP of 2:00 on/ 1:30 off:
10 Kettlebell snatches @ 20/12kg
25 Double unders

Compare to September 26, 2017.

Four rounds for time:
3 Legless rope climbs
20 Dumbbell split snatches
50 Double unders

Men use 35 LBS, women use 25 LBS

10 minute EMOM:
3 Hang power clean

Use 60% of metric

AUX WOD:
Tabata calories on rower.

:20 of work, :10 of rest x 8 rounds:
Max calories on rower

21-15-9 reps for time:
Rowing, calories
Thrusters @ 45% of metric
Toes to bar

Over 18 minutes:

Back squat 1-1-1-1-1-1
Max push ups after each set

Score is lowest Back squat weight,
plus total push ups.

Two rounds for time:
50 American kettlebell swings
30 Pull ups
800m run

Men use 24KG, women use 16KG.

*KB swings and pull ups can be partitioned.

Open WOD 18.3
2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatches

Time cap: 14 minutes

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Scaled 18.3
2 rounds for time of:
100 single-unders
20 overhead squats
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches
100 single-unders
12 chin-over-bar pull-ups

Men perform 45-lb. OHS, 35-lb. DB snatches
Women perform 35-lb. OHS, 20-lb. DB snatches

Time cap: 14 minutes