Gym WODs

Wednesday Oct 12, 2016

Workout of the Day
2:00 of work/ 2:00 of rest, x5 rounds:
Power snatch, x3, touch n go
(@ 70% of power snatch metric)
Double under, x30

Start each round where you left off.

33 reps per round. Score is total reps.

Tuesday Oct 11, 2016

Workout of the Day
5 rounds for time:
Row 300/250m
Handstand walk, x24ft
Butterfly sit ups, x15

15 minute time cap.

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.

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

Wednesday Oct 05, 2016

Workout of the Day
20 minute AMRAP of:
Bench press, x10
(@ 50% of bench press metric)
Hollow rocks, x10
Run 300m
Rest 1:30

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.