Archives for Daily Gym WOD

A.)

Partner Wod- For Time (1 person works while other rest!)

800 meter Run

70 Push ups

60 Pull Ups

50 Kettlebell Swings (53/35)

40 Kettlebell Headcutters

30 Burpees

200 meter Partner Run (both partners run together)

A.)

20 min EMOM

Even Min- 5 Deadlifts AHAP

Odd Min- 5 Bar over Burpees

Score is Deadlift weight!

B.)

3 Rounds AFAP

1 min Plank Hold

30 AB Mat Sit Ups

A.) Front Squat- 6 sets of 3 reps with a 3 second pause at the bottom of the last rep

B.)

For Time

30-20-10

Goblet Squats (53/35)

400 meter Run after each Round

C.)

100 Gymnastic Crunches AFAP

A.)

Strict Press- 6 sets of 5 reps ascending in weight superset with 6 sets of 10 reps DB Lateral Raise AHAP

B.)

For Time

2000 meter Row

5 Rounds

10 DB STOH (50/30)

10 Toes To Bar

A.)

3 and 3’s- 6 sets of 3 reps ascending in weight

B.)

For Time

500 meter run buy in

21-15-9

Overhead Squats (95/65)

Box jumps (24/20)

500 meter Run cash out

A.)

5 Rounds for Time

200 meter Run

15 Supine Pull Ups

20 AB Mat Sit Ups

B.)

Class ROMWOD!!!

A.)

Push Jerk- 15 min to find a heavy set of 2 reps!

B.)

For Time

50 Cal Row

40 STOH (95/65)

30 SDHP (95/65)

20 Toes to Bar

10 Power Power Snatch (95/65)

A.)

Back Rack reverse Lunge- 6 sets of 5 reps each leg superset with 6 sets of 5 reps Single Leg Romanian DB Deadlift AHAP

B.)

15 min AMRAP

10 DB Hang Cleans (50/30)

10 DB Lunge Steps (50/30)

10 Burpees

C.)

100 Med Ball Sit Ups AFAP!

A.)

Floor Press- 6 sets of 5 reps ascending in weight

B.)

“Helen”

3 Rounds for Time

400 meter Run

21 KBS (53/35)

12 Pull Ups

C.)

3 Rounds

20 Russian Twist each side

10 Hanging knee raises

A.)

Clean and Jerk- 15 min to work up to a heavy set of 2 reps

B.)

5 Rounds for Time

12 Hang Power Cleans (95/65)

9 STOH (95/65)

200 meter Run

C.)

100 v ups AFAP

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