Daily Gym WOD

A.)

Power Clean- 10 min EMOM 3 Reps (build throughout working up at a heavy set of 3)

B.)

For Time

21-15-9

Deadlift (185/115)

DB STOH (50/30)

30 Double Unders or 90 Singles after each Round!

C.)

3 Rounds

20 Dragon Flies

20 Hanging Knee raises

A.)

Back Squat- 6 sets of 5 reps ascending in weight superset with 6 sets 5 reps each leg DB Single arm Romanian DL AHAP

B.)

4 Rounds

3 min AMRAP

15 cal Row

10 Front Squat (95/65)

Rest 2 min B/w Rounds starting every round where you left off!

C.)

5 Rounds

30 sec Gymnastic Crunches

30 sec rest

A.)

Push Press- 6 sets of 4 reps with a Four count descent super set with DB lateral raise 10 reps

B.)

4 Rounds for Time

25 Push Ups

15 Toes to Bar

400 meter Run


A.)

Clean Complex- 15 min to find a heavy set of 1 Power Clean + 2 Front Squat + 1 Jerk

B.)

15 min AMRAP

Rep Scheme (2-4-6-8-10…)

Thrusters (95/65)

Box Jumps (24/20)

Cal Row

C.)

100 V Ups working 30 sec on 30 sec rest until complete!!!

A.)

Partner Cindy

20 min AMRAP

5 Pull Ups

10 Push Ups

15 Air Squats

Partner 1 completes entire round then alternate

Score is total Rounds and reps!!!

B.)

Class ROMWOD!!!

A.)

Deadlift- 6 sets of 4 reps with a 4 count descent

B.)

3 Rounds for Time

20 KB dual DL (53/35)

100 meter Farmers carry (53/35)

40 AB Mat Sit Ups

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