Daily Gym WOD

12/7/17- Thursday Training

A.)

Partner Wod

For Time

100 Calorie Row

50 Wall balls (20/14)

40 Pull Ups

30 Burpees

40 Pull Ups

50 Wall Balls

(work can be divided up however you decide with one person working while the other rest)

B.)

Class ROMWOD!!!

 

 

12/6/17- Wednesday Training

A.)

21 Min EMOM

Min 1- 5 Deadlifts (225/155)

Min 2- 30 sec max AB Mat Sit Ups

Min 3- 100 Meter Shuttle Run

score is lowest round of Sit Ups

B.)

3 Rounds

100 Meter Farmers Carry

20 Mountain Climbers each leg

A.)

Strict Press- 15 min to find a 1 rep Max

B.)

3 Rounds for Time

20 Alt DB Snatch (50/30)

50 Double Unders or 100 Singles

400 meter Run

C.)

3 Rounds AFAP

30 AB Mat Sit Ups

3 Wall Walks

12/4/17- Monday Training

A.)

Back Rack Reverse Lunge- 6 sets of 6 reps each leg ascending in weight

B.)

12 min AMRAP

8 Power Cleans (115/75)

8 Front Squats (115/75)

8 STOH (115/75)

C.)

3 Rounds

10 GHD Sit Ups

10 Toes to Bar

12/1/17- Friday Training

A.)

Push Press- 3 sets of 15 Reps superset with 3 sets of 3 way raise (weight should be light enough to do both exercises unbroken with good form)

B.)

For Time

500 Meter Run

30 Kettlebell Swings (53/35)

30 Toes to Bar

30 AB Mat Sit Ups

30 Kettlebell Swings (53/35)

500 Meter Run

11/30/17- Thursday Training

A.)

10 min EMOM

3 Power Snatch (135/95)

B.)

4 Rounds

10 Overhead Squats (95/65)

1 min max Box Jumps (24/20)

Rest 2 min Between Rounds

score is Total number of Box Jumps

C.)

100 Dragon Flies AFAP!

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