Gym WODs

Saturday Oct 01, 2016

Workout of the day:
In teams of 3, complete three rounds:

Row 1000m
100 push ups
100 medicine ball sit ups (abmat)
100 kettlebell swings, American

35 minute time cap.

Total reps as a team.
One partner is works at a time.

Friday Sep 30, 2016

Workout of the Day:
For time:
15 dumbbell clean + thruster
15 pull ups
Run 1200m
15 dumbbell clean + thruster
15 pull ups
Run 1200m
15 dumbbell clean + thruster
15 pull ups

*single arm with 45/25 lb. dumbbell

18 minute time cap.

Advanced:
Dumbbell in both hands.

Monday Sep 26, 2016

Workout of the Day:
For load:
Back squat 5-5-5-3-3-3
*max reps on the last set of 3.

Your score is the total load across all 6 sets.

Complete a set every 3:00.

Saturday Sep 24, 2016

Workout of the Day:
For time:
Run Ash/Mill loop

Then, 3 rounds of*:
KB strict press, x10 each arm
Abmat sit ups, x15
KB swing, American, x15
Push ups, x15
Box step ups, x15
Pull ups, x10

28 minute time cap.

*alternating back and forth with your partner on each movement.

Tuesday Sep 20, 2016

Workout of the Day:
For total load:
Front squat 1-10-1-20-1-30

*clock will beep every 4:00 to start the next set.

Your score is the total load across all 6 sets.
Note individual weight in the notes.
The 10-20-30 sets are UNBROKEN.

Monday Sep 19, 2016

Workout of the Day:
For time:
Run 400m
24ft handstand walk
Rope climb, x3, legless
Run 400m
24ft handstand walk
Rope climb, x2, legless
Run 400m
24ft handstand walk
Rope climb, x1, legless
Run 400m

15 minute time cap.

Beginner:
Sub 3 wall walks for handstand walks