Gym WODs

Saturday Oct 15, 2016

Workout of the Day
In teams of three complete the following:
Run 1000m

90 pistols, total
:90 L-sit, total

Run 1000m

90 dumbbell snatches, each arm
90 dumbbell push presses, each arm

Run 1000m

*run each Ash/Ellis loop as a team

*complete the 90/90 one person at a time

Monday Oct 10, 2016

Workout of the Day
5:00 AMRAP of:
Run 500m
Then,
5 chin ups
7 push press @ 50% of push press metric
15 air squats

Rest 2:30

5:00 AMRAP of:
Run 500m
Then,
5 chin ups
7 push press @ 50% of push press metric
15 air squats

Rest 2:30

5:00 AMRAP of:
Run 500m
Then,
5 chin ups
7 push press @ 50% of push press metric
15 air squats

*Begin each 5:00 round with the 500m run, then spend the remaining time completing the AMRAP.

*Pick up each round where the previous round left off.

Saturday Oct 08, 2016

Workout of the Day
In teams of three, complete three rounds for time:

3 turkish get ups, each arm*
25 kettlebell swings, Russian, each
200 single unders

*partners alternate 1 rep at a time. All partners keep KB up overhead until the whole group has each completed 3 on that arm.

*Kettlebell swings are done at the same time.

*Single unders are performed one person at a time.

Friday Oct 07, 2016

Workout of the Day
Five rounds for time:
5 bar muscle ups
8 toes to bar
100ft dumbbell overhead walking lunge, 45/25

Substitutes for muscle ups:
8 chest to bar pull-ups
8 kipping pull ups
8 banded pull ups
8 ring rows

Tuesday Oct 04, 2016

Workout of the Day
3:00 AMRAP of:
3 power cleans, touch and go
(@ 80% of power clean metric)
30 double unders

Rest 3:00

3:00 AMRAP of:
3 power cleans, touch and go
30 double unders

Rest 3:00

3:00 AMRAP of:
3 power cleans, touch and go
30 double unders

Monday Oct 03, 2016

Workout of the Day
For time:
Row 2000m

WOD drills
(10 rounds over 20 minutes)
Hang power snatch, x3-5 LIGHT WEIGHT
*Row 200/150 every OTHER round @ desired 2k pace