Gym WODs

Tuesday Jan 30, 2018

(15 minutes/ 4 rounds)
Back Squat x 5
Squatting Thoracic Rotations x 5 each
Bent over rows x 10
Dot Drills x 5
Squatting int/ext rotations x 10
Double Unders x 25
Workout of the Day:
1:00 of work, 2:00 of rest x5 rounds:
5 Back squats
Max double unders

Mark the weight you used as well as the total number of double unders

Last completed 11/7

Try to add 5-10 LBS to last time

Monday Jan 29, 2018

(16 minutes / 4 rounds)
Hang Squat Clean x 5
Wall Slides + Rotations x 10
Burpee Bar MU x 2 OR Burpee CTB x 2
Seal Walk x 10 mats
Squatting Knee Pushes x 10
*Run 200m every other round*
Workout of the Day:
12-9-6 reps for time:
Hang squat clean @ 70% of metric
Burpee bar muscle up

Intermediate Option
12-9-6 reps for time of:
Hang squat cleans
Burpee chest-to-bar pull-ups

Men: 125 lb.
Women: 85 lb.

Beginner Option
12-9-6 reps for time of:
Hang squat cleans
Burpees

Men: 65 lb.
Women: 45 lb.

Saturday Jan 27, 2018

(10 minutes/2 rounds)
Wall Slides + Rotations x 10
Strict Press x 5
Push Press x 5
Thruster x 5
Squat to kneeling sequence x 5
Row x 5 calories
In teams of 3-4,

10-9-8-7-6-5-5-5 reps for time:
Rowing for calories
Strict press
Push press
Thrusters

Friday Jan 26, 2018

(13 minutes/4 rounds)
KB Snatch x 12 total
Table Top to L-Sit x 8
Ring Rows x 8
Deadbugs x 5/side
Run x 200m
Workout of the Day:
20-15-10 reps for time:
Kettlebell snatch L-arm
Kettlebell snatch R-arm
Ring dips
Strict chin ups

Kettlebell snatch weight is 24/16kg

Thursday Jan 25, 2018

WOD Drills:
(5 minutes with empty bar)
9 Clean shrugs
3 Dead bugs

9 Muscle cleans
5 Kneeling hops

9 Power cleans
8 Hollow rocks

(5 minutes with light weight)
3 position power clean
5 dead bugs

Workout of the Day:
Every :90 x5 rounds:
3-position power clean
10 Lateral bar hops

Every :90 x5 rounds:
2-position power clean
10 Lateral bar hops

Every :90 x5 rounds:
1 Clean shrug
1 Power clean
10 Lateral bar hops

Wednesday Jan 24, 2018

(13 minutes/4 rounds)
TGU x 2 each side
Wall Ball x 10
Row x 150m
Plank x :30
Bulletproof Shoulders x 5 each way
Workout of the Day:
For time:
Row 500/ 425m

Then,
40-30-20-10 reps of:
Wall balls

Alternating with,
4-3-2-1 lengths of the room:
Seal walk

Then,
Row 500/ 425m