Gym WODs

Tuesday Mar 27, 2018

(Over 13 minutes)
Dead bugs
Squatting thoracic rotations
4-point touches
OneTwos

Then,

Build up to opening weight for barbell complex.
Over 15 minutes, for total load:

5-4-3-2-1 reps of:

Hang power clean
Jerk
Lunge

Lunges are performed alternating L/R legs.

Reps are for EACH leg.

Friday Mar 23, 2018

Two rounds:
Run 400m
15 Air squats
15 Push ups
15 Ring rows

---
Two rounds:
10 Weighted Y-dead bugs
5/5/5 T-spine lunge stretch
10 Moose antlers

---
Four rounds:
7 Thrusters
5 Athletic burpees
5 Kip swings
5 Pull ups
Workout 18.5 = 12.5 = 11.6

Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Men use 100 lb.
Women use 65 lb.

Thursday Mar 22, 2018

(12 minutes)
10 Dead bugs
2x Wrist push ups
8 Toes -> DROP

Then,

Build to hang power clean weight.
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.

Friday Mar 16, 2018

(14 minutes/ 4 rounds)
Run 400m (every other round)
10 Dumbbell snatches
15 Push ups
20 Cocky walks
Four rounds for time:
3 Legless rope climbs
20 Dumbbell split snatches
50 Double unders

Men use 35 LBS, women use 25 LBS