Daily Gym WOD

A.)

3 and 3’s- 15 Min to find a heavy Complex

B.)

20 min EMOM

Even min- 30 sec Max Overhead Squats (75/55)

Odd Min- 100 meter Shuttle Run

B.)

5 Rounds

20 V ups

20 Mountains Climbers each Leg

12/14/19- Thursday Training

A.)

5 Rounds for Time

2 min on any piece of cardio equipment (try and rotate each round b/w them all)

30 mess Ball Sit Ups

10 Toes to Bar

B.)

Class ROMWOD!!!

http://crossfitsouthbank.com/14766-2/

2/13/19- Wednesday Training

A.)

Deadlift- 15 Min to find a heavy set of 8 reps

B.)

12 min AMRAP

10 SDHP (95/65)

30 Double Unders or 90 Singles

C.)

5 Rounds AFAP

45 sec Plank hold

20 Russian Twist each side with plate

http://crossfitsouthbank.com/14764-2/

2/12/19- Tuesday Training

A.)

Clean Complex- 15 Min to find a heavy Power Clean + Squat Clean + Front Squat (if you are not able to squat clean just stick with a lite weight and focus on technique and form until you become comfortable with the movement!)

B.)

5 Rounds for Time

20 Wall Balls (20/14)

15 Box Jumps (24/20)

10 Burpees

C.)

100 Gymnastic Crunches AFAP every 25 reps do a 45 sec Plank hold

http://crossfitsouthbank.com/14762-2/

A.)

DB Strict Press- 6 sets of 8 reps ascending in weight

B.)

For Time

21-15-9

50 Cal Row- Buy in

STOH (115/ 75)

200 meter Run after each Round

50 Cal Row Cash Out

C.)

5 Rounds

20 V ups

20 Mountain Climbers


A.)

Reverse Lunge- 6 sets of 10 reps each leg

B.)

4 Rounds for Time

5 Power Snatch (95/65)

10 Overhead Squats (95/65)

400 meter run

C.)

3 Rounds

20 GHD Sit Ups

15 Toes to Bar

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