Daily Gym WOD

A.)

Partner Wod

20 min AMRAP

Partner 1- 200 Meter Med ball Run (20/14)

Partner 2- AMRAP Slam Balls (20/10)

Score is total # of Slam Balls

B.)

Class ROMWOD

2/6/19- Wednesday Training

A.)

Power Clean – 6 sets of 3 Reps AHAP

B.)

12 min AMRAP

9 Deadlift (135/95)

7 Power Clean (135/95)

5 Toes to Bar

C.)

3 Rounds AFAP

45 sec Plank Hold

30 Sec side Plank each side

 

2/5/19- Tuesday Training

A.)

Strict Press- 6 sets of 5 reps Ascending in weight

superset with Lateral Raise 6 sets of 10 reps AHAP

B.)

21-15-9

STOH (115/75)

Bar over Burpees

C.)

10 Rounds AFAP

10 Dragon Flies

10 Russian Twist each Side

 

2/4/19- Monday Training

A.)

Back Squat- 6 sets of 4 reps AHAP

B.)

3 Rounds for Time

300 meter Row

20 Wall balls (20/14)

10 Pull Ups

200 meter Run

20 min Time Cap!

C.)

5 Rounds AFAP

20 Gymnastic Crunches

20 Mountain Climbers each leg

2/1/19- Friday Training

A.)

Overhead Squat- 15 Min to find a heavy set of 2 reps

B.)

4 Rounds for Time

15 Snatch (75/55)

30 Double Unders or 90 Singles

400 Meter Run

C.)

5 Rounds= 200 reps

20 Med Ball Sit Ups

20 Mountain Climbers

 

 

1/31/19- Thursday Training

A.)

“Cindy”

20 Min AMRAP

5 Pull Ups

10 Push Ups

15 Sit Ups

B.)

3 Rounds AFAP

15 Weighted AB Mat Sit Ups

20 Russian Twist each side

10 Toes to Bar

 

 

 

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