Archives for Daily Gym WOD

A.)

Push Press- 6 sets of 8 reps ascending in weight

B.)

5 Rounds for Time

25 KBS (53/35Rx)(70/44Rx+)

20 AB May Sit Ups

100 meter Run

C.)

100 Z Press AFAP (45/35)

A.)

Clean Complex- 15 min to find a heavy set of 2 Power Cleans + 2 Front Squats

B.)

“Fran”

For Time

21-15-9

Thrusters (95/65)

Pull Ups

A.)

Partner Wod- 3 Rounds for Time

20 DB Man Makers (30/20)

1000 meter Row

(Work should be divided up evenly!)

B.)

3 Rounds

1 min AB Mat Sit Ups

1 min Rest

score is total AB Mat Sit Ups

A.)

Deadlift- 6 sets of 3 reps ascending in weight

B.)

3 Rounds For Time

15 Deadlifts (225/155)

500 meter Run

C.)

3 Rounds AFAP

1 min Plank Hold

20 Mountain Climbers each leg

A.)

Pause Front Squats- 6 sets of 5 reps ascending in weight

B.)

5 Rounds for Time

15 Wall Balls (20/14)

10 Box Jumps (24/20)

200 meter Run

C.)

5 Rounds

30 sec Gymnastics Crunches

30 sec rest

A.)

Cindy

20 min AMRAP

5 Pull Ups

10 Push Ups

15 Air Squats

B.)

100 Med Ball Sit Ups AFAP!!!

A.)

Strict Press- 6 sets of 5 reps ascending in weight superset with 6 sets of plate raises to Failure

B.)

100 STOH (95/65) every min perform 5 burpees until finished!!!

C.)

5 Rounds

30 sec Russian Twist 30 sec rest

0r Plank Challenge

A.)

5 Rounds 3 min each

5 Back Squat AHAP

250 meter Row or 200 meter Run (athletes choice)

B.)
For Time

500 meter Run Buy in

21-15-9

Front Squat (95/65)

Box Jumps (24/20)

500 meter Run Cash Out!

C.)

100 V Ups AFAP or Plank Challenge

A.)

Every 3 min for 5 Rounds

10 STOH AHAP

100 meter Sprint

B.)

12 min AMRAP

7 Devils Press (50/30)

15/12 cal Row

C.)

Plank Challenge

A.)

20 min EMOM

Even min- 30 sec max Med Ball Cleans (20/14)

Odd Min- 30 sec max AB Mat Sit Ups

score is lowest Round of both (15/ 15)

B.)

5 Rounds

30 sec Russian Twist

30 sec rest

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