Gym WODs

Thursday Mar 21, 2024

50:00

Foundation Training Video
2:00 Wall Stretch, each leg
2:00 Frog Stretch
Lacrosse Ball Trap Release
10 Foam Roll Passes everywhere
*2:00 Slant Board*

Then, cycle:
300m Row or 200m Run
1:00 OH Barbell Hold
10 Down to Updog Transitions
10 Back Extensions

Tuesday Mar 19, 2024

(12-15 minutes)

1:30 Wall Stretch, each leg

3 Snatch Shrugs
3 Power Snatch
15 Double Unders to 15 Single Unders
10 Deadbugs
:30 Updog
Every 2:00 x 10 rounds:

3 Power Snatch
30 Double Unders

Then, 3 rounds NFT:
IVT’s x 6
DB Curls x 8

Monday Mar 18, 2024

-5:00 to build-

Over 20 minutes:

Back Squats

10-8-6-4-2

Between rounds:
10 Scorpion Kicks
5-8 Push Ups
10 Mountain Climbers
30/30 SL Hops
3 rounds for time:

15 Squat Jumps
20 Push Ups
30 Mountain Climbers
200m Run

Buy-out: 50 Sit Ups

(12 min. cap)

Saturday Mar 16, 2024

(8-10 minutes)

10 Wall Slides + Rotations
10/10 SL Deadlifts

Then,
5 DB Power Cleans
3 IVT’s
8 Deadbugs
100m Run

20 min. EMOM:

8 DB Power Cleans (2 DB’s)
6 IVT’s
12 Deadbugs
50m Run, 50m Walk Back
25 min. AMRAP:

Ash Ellis Loop
500m Row, shared
40 Wall Balls
30 Ring Rows
20 HSPU
10 Box Jumps, each

Friday Mar 15, 2024

CrossFit Games Open workout 24.3:

All for time:

5 rounds of:

10 thrusters, weight 1
10 chest-to-bar pull-ups

Rest 1 minute, then:

5 rounds of:
7 thrusters, weight 2
7 bar muscle-ups

Time cap: 15 minutes
♀ 65, 95 lb (29, 43 kg) ♂ 95, 135 lb (43, 61 kg)

Thursday Mar 14, 2024

50:00

Foundation Training Video
7:00 Wall Squat Routine
2:00 Wall Stretch, each leg
Lacrosse Ball Trap Release
10 Foam Roll Passes everywhere
*1:30 Slant Board*

Then, cycle:
300m Row or 200m Run
1:00 OH Barbell Hold
10 Down to Updog Transitions
10 Back Extensions

Tuesday Mar 12, 2024

(18 minutes)

1:30 Wall Stretch, each leg
10 Scorpion Kicks + :30 Hold

Then, cycle:
15 Band Pull Aparts
5-8 DB Bench Press
5-8 DB Bent Over Rows
8 V-Ups
15 Double Unders to 15 Single Unders
20 min. EMOM:

A: 8-10 DB Bench Press
B: 8/8 Bent Over Rows
C: 15 V-Ups
D: 30-50 Double Unders