Daily Gym WOD

6/20/17- Tuesday Training

A.)

Medicine Ball Dumbell Bench Press- 6 sets of 10 reps AHAP

 

B.)

“Helen”

3 Rounds for Time

400 meter Run

21 Kettlebell Swings (53/35)

12 Pull Ups

C.)

3 Rounds

10 Toes to Bar

20 Mountain Climbers each Leg

6/19/17- Monday Training

A.)

Back Squat- 6 sets of 5 reps with a 4 count descent

B.)

For Time 10-1

STOH (95/65)

Front Squat (95/65)

15 AB Mat Sit Ups after every round

(20 min Time cap!)

6/16/17 – Friday Training

A.)

Power Snatch- 15 min to find today’s heavy 1 Rep

B.)

For Time

30 Cal Row

30 Double Unders

30 Power Snatch (135/95)

30 Double Unders

30 Cal Row

20 min Time cap!

6/15/17- Thursday Training

A.)

Partner Wod- 20 min AMRAP

200 meter Med Ball Run (20/14)

10 Hand Release Push Ups

(each Partner must complete the entire round the alternate)

B.)

Class ROMWOD!!!

6/14/17- Wednesday Training

A.)

Deadlift- 6 sets of 5 reps with a 4 count descent

B.)

3 Rounds for Time

20 Deadlifts (135/95)

15 Toes to Bar

400 meter Run

6/13/17- Tuesday Training

A.)

10 min EMOM- 3 Power Cleans AHAP (build over each set if necessary but weight should get challenging by the end!)

B.)

12 min AMRAP

12 Kettlebell Swings (53/35)

9 Goblet Squats (53/35)

6 Burpees

C.)

3 Rounds not for Time

10 Toes to Bar

15 GHD Sit Ups or 20 Dragon Flies

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