Daily Gym WOD

10/12/17- Thursday Training

A.)

3 Rounds for Time

400 Meter Run

15 Toes to Bar

10 Hang Power Snatch (95/65)

B.)

Class ROMWOD!!!

10/11/17- Wednesday Training

A.)

Deadlift- 6 sets of 6 reps ascending in weight

complete 10 GHD Hip Extensions after every set!

B.)

There and Back

20-15-10-5-5-10-15-20

Goblet Squat (53/35)

KBS (53/35)

Push Ups

AB Mat Sit Ups

10/10/17- Tuesday Training

A.)

Split Jerk- 6 sets of 3 Reps with a 2 count pause in the Split position

B.)

For Time

500 meter Run

30 Sumo Deadlift High Pulls (75/55)

30 Push Press (75/55)

30 Burpees

500 Meter Row

C.)

3 Rounds not for Time

20 GHD Sit Ups

10 Toes to Bar

 

10/9/17- Monday Training

A.)

”Fran”

21-15-9

Thrusters (95/65)

Pull Ups

B.)

3 Rounds not for Time

30 AB Mat Sit Ups

20 Mountain Climbers each leg

10/6/17- Friday Training

A.)

Power Snatch- 15 min to find a 1 Rep Max

B.)

3 Rounds for Time

20 Hang Power Cleans (95/65)

20 Front Squat (95/65)

20 STOH (95/65)

(if you are new to crossfit only do 2 Rounds!)

C.)

3 Rounds not for Time

20 GHD Sit Ups

20 GHD Hip Extensions

10/5/17- Thursday Training

A.)

Partner Wod- 15 min AMRAP

Partner 1- 200 meter Med Ball Run (20/14)

Partner 2- AMRAP Kettlebell Swings (53/35)

Partners alternate each Round (score is total number of KBS)

B.)

Class ROMWOD!!!

 

 

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