Archives for Daily Gym WOD

A.)

Partner Wod

3 Rounds for Time

30 Devils Press (50/30)

20 Toes to Bar

800 meter Run

One partner works while other partner rest!!

B.)

class ROMWOD!!!

A.)

Deadlift- 6 sets of 8 Reps Ascending in weight

B.)

For Time

1000 meter Row

50 kettlebell Swings (53/35)

500 meter Row

40 Kettlebell Swings (53/35)

250 meter Row

30 Kettlebell Swings (53/35)

20 min Time Cap!!!

C.)

5 Rounds

30 sec max Russian Twist

30 sec rest

A.)

Strict Press- 6 sets of 4 reps with a 4 Count descent

B.)

3 Rounds for Time

15 STOH (95/75)

10 Pull Ups

500 meter Run

C.)

100 V Ups AFAP

A.)

Reverse Lunge Step- 6 sets of 5 reps each leg ascending in weight

B.)

5 Rounds for Time

25 Wall Balls (20/14)

10 Burpees

30 Double Unders or 90 Singles

C.)

3 Rounds

20 Dragon Flies

20 Mountain Climbers each leg

A.)

10 min EMOM

3 Power Snatch AHAP

B.)

3 Rounds for Time

10 Clean and Jerks (135/95)

15 Toes to Bar

400 meter Run

C.)

3 Rounds holding lite Dumbells

15 Leg Lifts

10 windshield wipers

A.)

Partner Wod

20 min AMRAP

Partner 1- 100 meter Dual Farmers Carry (53/35)

Partner 2- 100 meter shuttle run into max AB May Sit Ups until partner 1 finishes

Partners alternate exercises. Score is total AB Mat Sit Ups

B.)

class ROMWOD!!!

A.)

Deadlift- 6 sets of 5 reps ascending in weight every 2 min (we will all start at same time to keep rest equal)

B.)

15 min AMRAP

10 Dual KB Deadlift (70/53)

30 Double Unders or 90 Singles

10 Burpee Pull Ups

C.)

100 Med Ball Sit Ups AFAP

A.)

Front Squat- 6 sets of 5 reps ascending in weight

B.)

For Time

21-15-9

Hang Power Cleans (95/65)

Front Squat (95/65)

Cal Row

C.)

5 Rounds

30 sec Russian Twist

30 sec rest

A.)

Floor Press- 6 sets of 8 reps ascending in weight

B.)

5 Rounds for Time

15 KBS (53/35)

15 HR Push Ups

200 meter Run

C.)

3 Rounds

20 Dragon Flies

20 Mountain Climbers each leg

A.)

Workout 19.5

33-27-21-15-9 reps for time of:
95-lb/ 65lb thrusters
Chest-to-bar pull-ups

Time cap: 20 minutes

B.)

3 Rounds AFAP

15 Weighted AB Mat Sit Ups

20 Russian Twist each side

15 knee Ups

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