Daily WODs

Saturday, February 17, 2018

February 17, 2018

GPP “T”
5 Rounds Each For Time
100m Run
15 Wall Ball 20/14
15 KB Swing 44/26
100m Run
Rest 2 Minutes

Rx+ “T” .com 180204
5 Rounds Each For Time
100m Run
10 Cluster 115/75
15 KB Swing 70/53
100m Run
Rest 2 Minutes


Friday, February 16, 2018

February 16, 2018

5 Rounds:
8-10 Shoulder Press
8-12 Chin Ups*
*Assistance or Resistance as needed

Rx+
5 Rounds:
6-8 Weighted Dips
6-8 Neutral Grip Weighted Chins

8 Rounds:
2 Wall Walks
6 Toes to Rings
12 Rope Slams

Rx+
8 Rounds:
8 Handstand Push Ups
9 Knees to Elbows
10 Cal Row


Thursday, February 15, 2018

February 15, 2018

6×3 Hang Power Clean

Rx+ HP Clean> BW
Max Power Clean

5 Rounds:
40sec Double Under
20sec Rest
40sec DB Power Clean 30/20 (Rx+ 50/30)
20sec Rest
40sec Row Cals
20sec Rest

Rx++ Snatch>135/93
11.1/14.1
AMRAP 10 Minutes:
30 Double Unders
10 Power Snatch 75/53


Wednesday, February 14, 2018

February 14, 2018

4 Rounds:
20 sec ea Side Plank
20 sec Wall Walk Hold
^Rx+ Max Parallette Freestanding HS Hold
12 Hip Extensions
10 Slow AbMat Situp

AMRAP 20 Min:
12 Alt DB Front Rack Lunges 30/20s (Rx+ 50/35s)
10 Cals of Choice
8 Box Jump Step Down 24/20″ (Rx+ 30″)


Tuesday, February 13, 2018

February 13, 2018

5×8 Bench Press
Use a shoulder width grip

For Time:
30 Burpee Pull Ups
30 Push Press 115/73
60/40 Cal Row or AirDyne

Rx+
For Time:
30/20 Muscle Ups
30 Push Press 185/113 (Rx++ 205/135)
60/40 Cal Ski


Monday, February 12, 2018

February 12, 2018

Box Squat 5-3-3-2-2

GPP Scaled Nancy
4 Rounds:
400m Run
15 Goblet Squat 53/35 or light OH Squat

Rx+
Nancy
5 Rounds:
400m Run
15 Overhead Squat 95/65


Sunday, February 11, 2018

February 11, 2018

5×5 Hang Squat Clean

Rx+ OHS>BW
Overhead Squat 5-5-3-3-2-2
Snatch Balance first rep as heavy as you can

GPP Cindy
AMRAP 16 Minutes:
4 Pull Ups
5 Push Ups
10 Goblet Squat 35/26

Rx+ Must Have 25+ Perfect Push Ups
Cindy
AMRAP 20 Minutes:
5 Pull Up
10 Push Ups
15 Air Squat


Saturday, February 10, 2018

February 10, 2018

10 Minute Partner Sled Push or Pull

AMRAP 10 Minutes:
2,4,6 Double Under
5,10,15 Russian Swing 44/26
*Do not keep increasing reps.
Reps start over on Round 4.

Rx+
AMRAP 10 Minutes:
10,20,30 Double Under
10,15,20 Russian Swing 53/35

Rx++
AMRAP 10 Minutes:
30,40,50 Double Under
10,15,20 KB Swing 53/35


Friday, February 9, 2018

February 9, 2018

5-5-5-3-3 Push Press

5 Rounds:
2 Wall Walks
8 Toes to Bar
10 DB Squat Clean 45/30

Rx+
5 Rounds:
50ft Handstand Walk
10 Knees to Elbows
8ea Squat Clean 135/93


Thursday, February 8, 2018

February 8, 2018

3 Rounds:
Max L-Sit
12 Back Extensions
12 Feet Elevated Rows

In any order,
Rest as needed
-400m BW Sled Drag

-Pick One:
800m Row or Ski
800m Ski
1 Mile AirDyne

-30 Burpee Box Jump Over 24/20 (Rx+30″)