Gym WODs

Tuesday Jan 16, 2018

(12 minutes/4 rounds)
Barbell Lunges x 5 each leg
Lateral Bar Hops x 10
Russian Baby Maker x 5
Double Unders x 20
Banded Rack Stretch x :30 each side
Workout of the Day:
AMRAP of 1:00 on/ 2:00 off x5 rounds:
10 Barbell lunges
Double unders

Monday Jan 15, 2018

(13 minutes/4 rounds)
DB C&J x 8
DB Thrusters x 8
DB Snatch x 8
Wall Slides + rotations x 10
Run 200m
Workout of the Day:
For time:
Run 500m
40 Dumbbell clean & jerks @ 45/25
Run 500m
40 Dumbbell thrusters
Run 500m
40 Dumbbell snatches

Saturday Jan 13, 2018

(2 rounds/8 minutes)
Find a team
Pass the barbell between partners each marching 10 times in place
Jumping Squats x 10
Back Roll to Straddle Stretch x 10
Workout of the Day:
In teams of 3, complete for time:
2400m Team Barbell Carry

On every rotation of partners, complete:
10 Jumping air squats each

20 Burpee penalty for dropping the bar.

Friday Jan 12, 2018

(10 minutes/3 rounds)
Rope Climb x 1 OR Pull Ups x 5
HSPU x 5
Tea Cups x 5
Run x 200m
Workout of the Day:
20 minute AMRAP:
2 Legless rope climbs
5 Strict handstand push ups
150 Single unders

Rest 1:00 after each round.

Thursday Jan 11, 2018

WOD Drills:
(5 minutes with empty bar)
5 Jerk dips
5 Presses
5 Push presses
3 Split jerks

(5 minutes building weight)
3 Jerk dips
3 Push presses
2 Split jerks

Workout of the Day:
Every :90 x 5 rounds:
2 Split jerks
3-5 Strict pull ups

Every :90 x 5 rounds
1 Split jerk
20 Double unders

Tuesday Jan 09, 2018

(12 minutes/ 3 rounds)
OH Walking Lunge x 8 each leg
Push Ups x 8
Band Dislocates x 10
Band Pull Aparts x 10
Run x 200m
Workout of the Day:
Two rounds for time:
800m Run
200m Racked carry
100ft Overhead walking lunge
200m Farmers carry
100ft Overhead walking lunge

Men use 24kg, women use 16kg kettlebell.

20 minute time cap.