Gym WODs

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

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.