LIST OF HOME GYM OR GYM CLUB WODS

WOD 1:
4 ROUNDS
20 DEADLIFTS DB #50/35 (OR USE A BARBELL 135# / 95#)
20 LATERAL JUMP OVERS – STANDING DB OR BARBELL
REST 1 MIN
3 ROUNDS
5 LATERAL BURPEES OVER BAR OR STANDING DUMBBELL
10 RACKED LUNGES DB OR BARBELL
5 FRONT SQUATS – DB OR BARBELL
REST 1 MIN
2 ROUNDS
5 SQUAT JUMPS
10 BURPEES
20 HIGH PLANK ALTERNATING ARM / LEG RAISES

WOD 2:
7 ROUNDS
20 RUSSIAN KB SWINGS 53/35
30 DOUBLE UNDERS

WOD 3:
12 MIN AMRAP
3 HANDSTAND PUSHUPS
6 RENEGADE ROWS
9 RACKED DB SQUAT 50/30

WOD 4:
12 MIN AMRAP
18 BURPEES
21 PUSH JERKS DB OR BARBELL
14 BURPEES
15 PUSH JERKS
10 BURPEES
9 PUSH JERKS

WOD 5:
AMRAP 7 MIN
3-6-9-12-15-18-21-ETC.
ODD ROUNDS PUSHUPS
EVEN ROUNDS KB OR DB SNATCH

WOD 6:
3 ROUNDS FOR TIME
15 KB SWINGS
15 KB SNATCH
15 KB GOBLET SQUATS

WOD 7:
21-15-9
KB OR DB GOBLET SQUAT
CLEAN AND JERK
30 DOUBLE UNDERS AFTER EACH ROUND COMPLETED

WOD 8:
4 ROUNDS FOR TIME
10 KB OR DB CLEAN / PUSH PRESS EACH ARM
10 BOX JUMPS OR BENCH JUMP OVERS
100 YD FARMER CARRY
25 DOUBLE UNDERS

WOD 9:
5 ROUNDS FOR TIME
5 DB POWER CLEANS
10 RING PUSHUPS
15 GOBLET SQUATS
20 PUSH PRESS DB
25 LATERAL JUMPS

WOD 10:
FOR TIME: ALTERNATE 1 BURPEE 10 SNATCH 10 LEFT 10 RIGHT
1-2-3-4-5-6-7-8-9-10 BURPEES
10-9-8-7-6-5-4-3-2-1 – KB SNATCH L AND THEN R ARM – DO BOTH SO 10 IS 20 REPS TOTAL

WOD 11:
FOR TIME
1 ROUND
90 MOUNTAIN CLIMBERS
45 SQUATS
30 DB POWER SNATCHES
2 ROUNDS
60 MTN CLIMBERS
30 SQUATS
20 DB POWER SNATCH
3 ROUNDS
30 MTN CLIMBERS
15 SQUATS
10 DB POWER SNATCH

WOD 12:
3 ROUNDS
1 MIN MOUNTAIN CLIMBERS
1 MIN BENCH OR BOX JUMPS OVERS
1 MIN KB SWINGS
1 MIN KB SUMO DEADLIFT HIGH PULL
1 MIN KB PUSH PRESS ONE ARM
REST 1 MIN REPEAT

WOD 13:
FOR TIME
25 DB SNATCH LEFT
25 SITUPS
25 DB SNATCH RIGHT
25 SITUPS
25 DB CLEAN + JERK LEFT
25 SITUPS
25 DB CLEAN + JERK RIGHT
25 SITUPS

WOD 14:
21-15-9
DB THRUSTER
HANDSTAND PUSHUPS

WOD 15:
EVERY MIN ON THE MIN DO 5 BURPEES UNTIL WORK COMPLETE
100 DB THRUSTERS