Gym WODs

Thursday Mar 08, 2018

(12 minutes)
One round thru:
10 Child's pose lifts
10 Child's pose moose antlers
10 Wall slides
5 Deep breaths hanging

Then, build to opening barbell weight.
Workout of the Day:
10 minute EMOM:
2 Push press
2 Push jerk

*Add 2.5-5 LBS to last week.

AUX WOD:
2x Kettlebell racked carry
200ft - 150ft - 100ft - 50ft

Every drop mid-set is 10 chin ups.

Wednesday Mar 07, 2018

(4 rounds over 15 minutes)
Row 1:00 @ medium/ high intensity
3 Spiderman rotations L/R
10 Kip swings
5 Muscle up transition or 5 Table tops
Rest 1:00
Three rounds for time:
Row 500m
30 Wall balls
7 Muscle ups

Men use 20 LBS wall ball
Women use 14 LBS wall ball

Sub 15 Jumping CTB pull ups and 15 push ups for muscle ups.

Saturday Mar 03, 2018

Workout 18.1a
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

Men use 50-lb. dumbbells
Women use 35-lb. dumbbells.

Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

Wednesday Feb 28, 2018

(13 minutes)
:10 SLDL Lower with KB x 5 each
Alternating KB Press x 5 each
Ring Rows x 10
PVC Deadbugs x 5 each
Dot Drills x 5
Workout of the Day:
1:00 on, 1:00 off, AMRAP of:
Deadlifts
Kettlebell press
Ring rows

Then,

5:00 to run 800m

Then,

1:00 on, 1:00 off, AMRAP of:
Deadlifts
Kettlebell press
Ring rows

Deadlifts @ 45% of metric
Kettlebells @ 20/12 KG

Tuesday Feb 27, 2018

(Over 15 minutes)
Two rounds through:
-Adductor stretch x10 each side
-Hip motor control drill
-Russian baby makers
-Banded overhead squat

Then, build to opening weight.
Workout of the Day:
Over 15 minutes, complete:

Overhead squat 10-10-10-10-10

For total tonnage.

Monday Feb 26, 2018

(10 minutes/3 rounds)
Single Arm Bench x 8 each
4 point toe touches x 5 each side
Hollow Rocks x 10
Scap Pull Ups x 10
Scap Push Ups x 10
Workout of the Day:
20 minute AMRAP of:
10 Chin ups, strict
20 Single arm DB bench
30 Walking lunges
40 Feet seal walks

Men use 45 LBS dumbbell
Women use 25 LBS dumbbell