Gym WODs

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.

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