Gym WODs

Thursday Feb 15, 2018

(12 minutes to build to weight)
Complete support drills between warm up sets.
-Sots press PVC
-Squatting dislocates PVC
-Y-deadbugs with bent knee
Workout of the Day:
EMOM x 10 rounds:
3 Hang power snatches

Add 2.5-5 LBS from last week

AUX WOD:
For total time:
3:00 in FLR

*5 back extensions for every break

Wednesday Feb 14, 2018

(12 minutes/4 rounds)
Alternate HSPU or DB Snatch x 10
Deadbugs x 5
Tea Cups x 5
Side Plank Hip Touches x 10 each
Row 150m
Workout of the Day:
Four rounds for time:

Row 400/325m
15 Handstand push ups
15 Dumbbell snatches

Men use 50 LBS dumbbells
Women use 35 LBS dumbbells

18 minute time cap.

Tuesday Feb 13, 2018

(15 minutes/4 rounds)
Push Ups x 10
Pull Ups x 10
Wall Slides x 10
Med Ball Clean x 8
Row x 12 cal
Workout of the Day:
10-9-8-7-6-5-5-5 reps for time:

Medicine ball clean
Wall ball

25 Double unders after each round

Men use 20 LBS medicine ball
Women use 14 LBS medicine ball

Sunday Feb 11, 2018

(10 minutes/3 rounds)
DB Thrusters x 5
OH Walking Lunge x 10 steps
Wall Slides + Rotations x 10
Samson Stretch x :30 each side
Run 200m
Comp WOD:
Every 4:00 x5 rounds:
Run 200m
10 Dumbbell thrusters
40ft Dumbbell overhead walking lunge

Men use two 45 LBS DB
Women use two 25 LBS DB

Saturday Feb 10, 2018

(2 rounds/8 minutes)
Deadlift x 10
OH Squat x 5
Deadbugs x 5 each
Banded Sots press x10
Row x 150m
Workout of the Day:
"Team Atlas"

In teams of 3, complete:

Row 300/250m x2 each

Then, three rounds through each:
15 Deadlifts
7 Overhead squats

Then,

Row 300/ 250m x2 each

Friday Feb 09, 2018

WOD Drills:
(12 minutes/3 rounds)
High Knee Skips x 25
Scapular Pull Ups x 10
Rope Climb x 1
Pistol Hold x :30 each leg
Pistols x 3 each leg
Workout of the Day:
For time:
200 single unders
4 rope climbs, legless
20 pistols, total
150 single unders
3 rope climbs
15 pistols
100 single unders
2 rope climbs
10 pistols
50 single unders
1 rope climb
5 pistols

*Substitute 4x chin ups for rope climbs.

Repeat from 11/1/16

Thursday Feb 08, 2018

(8 minutes/ 2 rounds):
5 Hang power snatch + :03 hold
Support drills x 10 each
-PVC weighted dislocates
-Air planes
-Wrist push ups (pop up on middle 3 fingers)

Workout of the Day:
10 minute EMOM:
3 Hang power snatches @ 70%
3 Burpee over bar

Wednesday Feb 07, 2018

(13 minutes/4 rounds)
DB Deadlift x 10
DB Push Press x 10 alternating hands
Deadbugs x 5
Tea Cups x 5 each
Run 200m
Workout of the Day:
Three rounds for time:
14 Dumbbell deadlifts
14 Dumbbell presses, alternating
14 Dumbbell deadlifts
14 Dumbbell presses, alternating
Run 500m

Men use two 45 LBS DB
Women use two 25 LBS DB

Tuesday Feb 06, 2018

(Over 15 minutes)
Three rounds through:
Body rows x 10
Wall slides x 10
90/90 rotations x 10
Tempo Front squats @ 45/25 x 5

Then,
Build to opening Front Squat weight
Workout of the Day:
Over 15 minutes:

Front squat 5-5-5-5-5