Gym WODs

Tuesday Dec 26, 2017

Skill work
WOD

(12 minutes / 4 rounds)
TGU x 3 reps on one side
OHS x 5
Scap Push Ups x 10
200M Run

Workout of the Day:
With a 20 minute clock:

Overhead squat 10-9-8-7-6-5-4-3-2-1

Score is total load over 10 sets.

"12 Days of CrossFit"
1x 200ft run
2x TGU
3x pull ups
4x squat cleans (95/65)
5x handstand push ups
6x knees to elbows
7x kettlebell swings (24/16), russian
8x lunges (ea leg)
9x burpees
10x mats for a bear crawl
11x box jumps (24/20)
12x wall walks

Complete the WOD like the song Twelve Days of Christmas is sung...

(1st day, 2nd-1st day, 3rd-2nd-1st day, 4th-3rd-2nd-1st day, etc.) :-)

(10 minutes/ 4 rounds)
8 Medicine ball cleans
8 Kip swings
5 Toes to bar
10 Push ups
20 Double unders

AMRAP of 3:00 on, 1:00 off x4 rounds:

40 Double unders
20 Medicine ball cleans
10 Toes to bar

Thursday Dec 21, 2017

WOD Drills:
(6 minutes/ 4 rounds)
5 Snatch scoops
5 Snatch shrugs
5 Muscle snatches
5 Overhead squats

(10 minutes/ 6 rounds)
1 Power snatch
1 Overhead squat
1 Squat snatch

Workout of the Day:
10 minute EMOM:
1 Squat snatch

Auxiliary strength:
Three rounds:
10 Bent over rows
10 SLL
10 Sots press

Wednesday Dec 20, 2017

Skill work
WOD

(12 minutes/ 4 rounds)
:20 Handstand hold
5 Handstand push ups
5 Scapular pull ups
5 Cuban rotations
Run 200m

For time:
5 Rope climbs, legless
15 Handstand push ups
Run 800m
3 Rope climbs, legless
12 Handstand push ups
Run 500m
2 Rope climbs, legless
9 Handstand push ups
Run 300m

Tuesday Dec 19, 2017

Skill work
WOD

(12 minutes/ 4 rounds)
5 Deadlifts
3 Dead bugs
5 Scapular pull ups
10 Push ups

*Run 200m every other round.

Every 2:00 x10 rounds for load:

Odd rounds:
5 Deadlifts
:30 Hanging

Even rounds:
5 Deadlifts
:30 Plank

Deadlifts @ 65% of metric

Monday Dec 18, 2017

Skill work
WOD

(12 minutes/ 4 rounds)
5 Push press
5 Scapular pull ups
5 Pull ups
Row 8 calories

1:00 on, 2:00 off of:

Push press 10-8-6-4-2 @ 80% of metric

Row max calories with remaining time.

Sunday Dec 17, 2017

Focus: Thrusters
Starting every 3:00 x6 rounds:
Run 200m
10 Jumping pull ups
10 Thrusters @ 42% of metric

Focus: Overhead squats
Starting every 3:00 x6 rounds:
Run 200m
10 Jumping pull ups
10 Overhead squats @ 75% of metric

Saturday Dec 16, 2017

Skill work
WOD

(8 minutes/ 2 rounds)
Find box height
5 Box jump overs
8 DB Snatches
Jog 200m

In teams of 2, with a 25-minute clock:

800m Farmers carry + run-backs

Then, AMRAP of:

:30 plank hold
10 Box jump overs
16 Dumbbell snatches, alternating

Friday Dec 15, 2017

Skill work
WOD

(10 minutes/ 4 rounds)
3 Bumper TGU
5 Bumper lunges each leg
5 Scapular pull ups
5 Pull ups
50 Fast single unders

20 minute AMRAP:

5 L-pull ups
10 Overhead walking lunge
100 Single unders
Rest 1:00

Men use 45 LBS plate, women use 25 LBS plate.