Gym WODs

Friday Oct 21, 2016

For total time:
Row 500/425m

Then, 4 rounds of:
5 ring muscle ups
20 sit ups

Then, Row 500/425m

Substitutes for muscle ups:
10 ring dips
10 banded dips
15 push ups

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.