Archives for Daily Gym WOD

6/28/17- Wednesday Training

A.)

Deadlift- 6 sets to find a heavy set of 10 reps

B.)

For Time:

Run 800 meters

50 Air Squats

40 AB Mat Sit Ups

30 Box Jumps (24/20)

20 Pull Ups

10 Deadlifts (225/165) Scale accordingly

5 Bar Over Burpees

6/27/17- Tuesday Training

A.)

Pendlay Rows- 6 sets of 5 reps ascending in weight

B.)

5 Rounds for Time

10 Power Snatch (95/65)

10 Toes to Bar

200 meter Run

C.)

Collect 3 min of Farmers hold AHAP

 

6/26/17- Monday Training

A.)

Strict Press- 6 sets of 3 reps ascending in weight

B.)

For Time

21-15-9

Thrusters (95/65)

Calorie Row

C.)

3 Rounds

15 GHD Sit Ups

20 GHD hip Extensions

6/23/17- Friday Training

A.)

Overhead Squat- 15 min to find a heavy set of 5 reps

B.)

12 min AMRAP

10 Overhead Squats (95/65)

10 Box Jump Overs (24/20)

C.)

3 Rounds

20 Dragon Flies

30 sec plank hold each side

6/22/17- Thursday Training

A.)

Partner Wod – (3 Rounds for Time)

800 meter Run

40 Burpees

20 Toes to Bar

(1 person works while other rest and you can divide up work however is needed)

B.)

Class ROMWOD!!!

6/21/17- Wednesday Training

A.)

Deadlift- 6 sets of 3 reps ascending in weight

B.)

3 Rounds for Time

15 Deadlifts (135/95)

30 Double Unders

500 meter Row

6/20/17- Tuesday Training

A.)

Medicine Ball Dumbell Bench Press- 6 sets of 10 reps AHAP

 

B.)

“Helen”

3 Rounds for Time

400 meter Run

21 Kettlebell Swings (53/35)

12 Pull Ups

C.)

3 Rounds

10 Toes to Bar

20 Mountain Climbers each Leg

6/19/17- Monday Training

A.)

Back Squat- 6 sets of 5 reps with a 4 count descent

B.)

For Time 10-1

STOH (95/65)

Front Squat (95/65)

15 AB Mat Sit Ups after every round

(20 min Time cap!)

6/16/17 – Friday Training

A.)

Power Snatch- 15 min to find today’s heavy 1 Rep

B.)

For Time

30 Cal Row

30 Double Unders

30 Power Snatch (135/95)

30 Double Unders

30 Cal Row

20 min Time cap!

6/15/17- Thursday Training

A.)

Partner Wod- 20 min AMRAP

200 meter Med Ball Run (20/14)

10 Hand Release Push Ups

(each Partner must complete the entire round the alternate)

B.)

Class ROMWOD!!!

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