Daily WOD

LIFT:

4 ROUNDS
25 GHD SIT UPS
25 HIP EXTENSION OR STIFF LEG DEADLIFTS

METCON:

ROW 1000
40 BENCH PRESS @BW
ROW 750
30 BENCH PRESS @BW
ROW 500
20 BENCH PRESS @BW
ROW 250
10 BENCH PRESS @BW

LIFT:

HANG POWER CLEAN
5 REPS EVERY
MINUTE FOR 7 MINUTES
INCREASE EACH SET

METCON:
EVERY 3 MINUTES FOR 30 MINUTES
COMPLETE
19/15 CAL ROW
19/15 WALL BALLS @20/14

LIFT:

FRONT SQUAT
HEAVY!
LOAD UP THE WEIGHT TAKE THE BAR OFF THE RACK ONTO YOUR SHOULDERS
AND DO A HEAVY SET OF 5 REPS EVERY 90 SECONDS
FOR 6 SETS TOTAL

METCON:

20 MIN AMRAP
WITH A PARTNER (I GO, YOU GO)
DOUBLE KETTELBELL SWINGS 10 REPS
DOUBLE KETTLEBELL CLEANS 8 REPS
DOUBLE KETTLEBELL THRUSTERS 6 REPS
ALTERNATE AFTER EVERY SET
YOUR PARTNER DOES THE SWINGS, CLEANS AND THRUSTERS AND THEN YOU GO

HAPPY THANKSGIVING TO EVERYONE.
IT’S SUPPOSED TO RAIN SO, NOT SURE ABOUT THE RUN BUT IF YOU WANT TO
WORK BEFORE YOU STUFF YOUR CHUBBY FACES.
HERE YOU GO.

METCON:
BIKE 15/10 CALORIES
10 BOX JUMP @24/20
10 WALL BALL @20/10
COMPLETE 10 ROUNDS FOR TIME

FOR THANKSGIVING WE’LL BE DOING A 5K RUN
IF ANYONE IS INTERESTED.
IF YOU WOULD RATHER TRAIN THE GYM WILL BE OPEN ALSO.

METCON:

EVERY 3 MINUTES
COMPLETE
10/5 CALORIES ON THE BIKE
5 BURPEE BOX JUMPS @24/20
3 CLEANS @165/105
FOR 10 ROUNDS TOTAL

LIFT:

BENCH PRESS
5 X 8
8 REPS EVERY 75 SECONDS

METCON:

EVERY 3 MINUTES FOR 5 ROUNDS
35 DOUBLE UNDERS
BIKE FOR CALORIES 20/15

COVID CASES ARE ON THE RISE, WE ARE HEADING FOR ANOTHER LOCKDOWN.
DO TO THE UPTAKE IN CASES, THERE WILL BE NO MORE HEAT IN THE GYM AND THE DOOR WILL BE LEFT OPEN TO ALLOW AIR FLOW WITH THE HOPES OF THE VIRUS FLYING OUT THE DOOR.
SO WEAR THE APPROPRIATE CLOTHING TO THE GYM.

LIFT:

SWINGS
10 X 10
EVERY MINUTE

METCON:

3 ROUNDS
50 PISTOLS (IF YOU CAN’T DO PISTOLS DO 50 AIR SQUATS)
7    MUSCLE UPS
10 HANG POWER CLEANS @165/105

METCON:

FOR TIME:
ROW 2,000 METERS
50 WALL BALL SHOTS (20/14)
ROW 1,000 METERS
35 WALL BALL SHOTS
ROW 500 METERS
20 WALL BALL SHOTS

LIFT:

DEADLIFT:

5 REPS EVERY MINUTE @65%
FOR 10 MINUTES

METCON:

30-20-10
WEIGHTED GHD’S (20/14) ***DO NOT DO THE GHD’S WITH WEIGHT UNLESS YOU CAN DO THEM WITHOUT WEIGHT IN A WORKOUT.
COMPLEX:  2 HANG POWER SNATCH AND 2 OVERHEAD SQUAT (EACH COMPLEX IS 1 REP)