Daily Gym WOD

10/11/18- Thursday Training

A.)

20 min EMOM

Even min- 100 meter Shuttle Run

Odd min- 30 sec max KBS (53/35)

score is lowest round of KBS

B.)

Class ROMWOD!!!

 

10/10/18- Wednesday Training

A.)

10 Min EMOM- 3 Power Snatch (135/95)

B.)

For Time

50 Cal Row

50 Double Unders or 120 Singles

50 Deadlifts (135/95)

50 Double Unders or 120 Singles

50 Cal Row

20 Min Time Cap!

C.)

Accumulate 100 Gymnastic Crunches working 30 sec on 30 sec off until finished!

10/9/18- Tuesday Training

A.)

Floor Press- 6 sets of 6 reps AHAP

B.)

12 Min AMRAP

10 STOH (95/65)

8 Toes to Bar

6 Burpees

 

10/8/18- Monday Training

A.)

Front Squat- 6 sets of 4 Reps ascending in weight

B.)

3 Rounds for Time

20 Wall Balls (20/14)

20 Box Jumps (24/20)

500 meter Run

C.)

3 Rounds

20 GHD Sit Ups

20 GHD Hip Extensions

10/5/18- Friday Training

A.)

Bear Complex- 15 Min to find a heavy complex of 1 Power Clean + 1 Front Squat + 1 STOH + 1 Back Squat + 1 Behind the Neck Jerk all without putting the bar down!

B.)

12 min AMRAP

rep scheme 2-4-6-8-10…

Thrusters (95/65)

Pull Ups

C.)

100 Gymnastic Crunches AFAP

 

10/4/18- Thursday Training

A.)

Parter Wod for Max reps and time

4 Rounds

Partner 1- Run 100 meters

parter 2- Max rep Kettlebell Swings (53/35)

Switch

partner 1- Run 100 meters

partner 2- Max rep AB Mat Sit ups

switch

partner 1- Run 100 meters

partner 2- Max rep jumping lunges

switch

partner 1- Run 100 meters

partner 2- Max rep Slam Balls (20/10)

(both partners should make 4 total rounds of each exercise keeping a running total of reps for entire workout! Both partners will have run 1600 meters by the end of the workout)

score example 15:56 / 367 repsRX

B.)

Class ROMWOD!!!

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