Daily Gym WOD

8/11/17- Friday Training

A.)

Snatch Balance- 6 sets of 2 reps with a 2 second pause at the bottom of the squat

B.)

For Time

30-20-10

Pull Ups

Calorie Row

30 Double Unders after each Round

C.)

Collect 3 min in the Hollow Hold!!!

8/9/17- Wednesday Training

A.)

12 min AMRAP

5 Power Snatch (115/75)

7 Toes to Bar

9 Burpees

Rest 5 min

Then against the same clock 6 min to Find a 1 rep max Clean and Jerk

B.)

Core Work

3 Rounds not for Time

10 V Ups

20 Russian Twist with Med Ball if possible

8/8/17- Tuesday Training

A.)

Hang Snatch- 6 sets of 3 reps AHAP!

B.)

For time

21-15-9

Kettle Bell Swings (53/35)

Hand Release Push Ups

30 Double Unders or 90 singles after each Round!

C.)

100 Med Ball Sit Ups AFAP!

8/4/17- Friday Training

A.)

3 and 3’s (3 behind the neck Push Press followed by 3 Overhead Squats) – 6 sets building in weight

B.)

12 min AMRAP

3-6-9-12-15….

Clean and Jerk (135/95)

100 meter Run after every round

C.)

Core Work- 3 Rounds

1 min Plank Hold

20 Mountain Climbers each leg

rest 1 min between Rounds

8/3/17 – Thursday Training

A.)

“IWT”

4 Rounds

10 Kettlebell Headcutters (53/35)

1 min max Burpees

Rest 2 min between Rounds

(score is lowest Round of Burpees!)

B.)

Class ROMWOD!!!

8/2/17- Wednesday Training

A.)

Deadlift- 6 Sets of 4 reps with a 4 count lower

B.)

Partner Wod- 15 min AMRAP

Partner 1 runs 200 meters

partner 2 does max DB Snatch (50/30)

(both partners working at same time alternating movements. Score is total number of DB Snatch!)

C.)

3 Rounds AFAP

15 Weighted AB Mat Sit Ups

15 V Ups

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