Daily Gym WOD

2/23/18- Friday Training

A.)

Reverse Back Rack Lunge- 6 sets of 5 reps each leg superset with 3 Broad Jumps as far as possible

B.)

In Teams of 2 complete the following for Time

400 Meter Parter Run

80 DB Snatch (50/30)

400 Meter Partner Run

80 Push Ups

400 Meter Partner Run

80 AB Mat Sit Ups

(both partners run together on runs and 1 person works while other rest on other movements)

We will do this weeks open workout on Monday due to having repeated movements in yesterday’s Wod. Good Luck in the Open to all who signed up!!!

2/22/18- Thursday Training

A.)

4 Rounds

25 Wall Balls (20/14)

10 Toes to Bar

B.)

Class ROMWOD!!!

2/21/18- Wednesday Training

A.)

Man Makers- 6 sets of 5 reps AHAP!

B.)

For Time

21-15-9

DB Hang Clean (50/30)

Calorie Row

C.)

Collect 3 min in the Plank Position (every time you break perform 20 AB Mat Sit Ups)

2/20/18- Tuesday Training

A.)

Strict Press- 6 sets of 5 reps AHAP superset with

6 sets of 10 Lateral Raise AHAP

B.)

12 Min AMRAP

10 STOH (95/65)

8 Bar Over Burpee

6 Toes to Bar

 

 

2/19/18- Monday Training

A.)

Back Squat- 6 sets of 5 Reps AHAP

B.)

3 Rounds for Time

15 Kettlebell Swings (53/35)

15 Goblet Squats (53/35)

500 Meter Run

C.)

Core Work

3 Rounds

10 Toes to Bar

20 Mountain Climbers each leg

2/16/18- Friday Training

A.)

10 min EMOM

3 Hang Power Snatch AHAP

B.)

For Time

21-15-9

DB Power Cleans (50/30)

DB Front Rack Walking Lunge Steps (50/30)

C.)

100 Med Ball Sit Ups AFAP!!!

 

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