Gym WODs

Wednesday Nov 02, 2016

(Complete 4 rounds over 12 minutes)

Push press, x5 up to working weight
Banded dislocates, x10
Row 200/150m
2:30 on/ 2:30 off, x4 rounds AMRAP:
Row 500/425m
Push press @ 70% of push press metric

*begin each round with your row. With whatever time you have remaining, complete max push press reps. Bar starts on the floor.

Tuesday Nov 01, 2016

(Complete 5 rounds)

50 high knee single unders
:20 pistol hold, each leg
Kip swing or rope climb practice
For time:
200 single unders
4 rope climbs, legless
20 pistols, total
150 single unders
3 rope climbs
15 pistols
100 single unders
2 rope climbs
10 pistols
50 single unders
1 rope climb
5 pistols

*Substitute 2x chin ups for rope climbs.

Saturday Oct 29, 2016

In teams of 3, complete 3 rounds for time:
Seal walk, 300ft
Broad jump, 300ft
300m farmers carry, (weight in each hand)

*one partner works at a time on the seal & broad jumps. Divide the work as needed.

Wednesday Oct 26, 2016

Complete 3 rounds for time:
10 L-pull ups
50 double unders
500m run

Substitutes for L-pull ups
-strict chin ups, x10
-kipping chin ups, x10
-banded chin ups, x10

Tuesday Oct 25, 2016

20 minute AMRAP of:
15 push ups
15 sumo deadlift high pulls, 24/16kg
Row 300/250m
Rest 1:30

Score is total reps.

Monday Oct 24, 2016

For total load:
10-8-6-4-2 reps of:
Hang power clean
Push jerk
Barbell lunge, total steps

*each rep scheme must be completed unbroken.
(Example: 10 hang power cleans, right into 10 push jerks, right into 10 barbell lunges, then rest)

15 minute time cap.

Score is total weight across all five sets.