Gym WODs

Wednesday Sep 28, 2016

Workout of the Day:
"Fight Gone Bad"
3 rounds, 1:00 each station, AMRAP:
Wall balls, 20/14
Sumo deadlift high pulls, 32/20kg
Box jump/step up, 24/20
Push press, 75/45
Rowing, calories
Rest

Last completed April 29, 2016.

Tuesday Sep 27, 2016

Workout of the Day:
5 minute AMRAP:
5 jerks @ 55% of jerk metric
30 double unders

Rest 3:00

5 minute AMRAP:
5 jerks @ 55% of jerk metric
30 double unders

Beginner:
5 jerks at 75/45
75 single unders

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.

Friday Sep 23, 2016

Workout of the Day:
For time:
5-4-3-2-1 reps of:
Deadlift @ 70% of 1RM

Alternating with 10-8-6-4-2 reps of:
Burpees

Last completed February 15, 2016.

Wednesday Sep 21, 2016

Workout of the Day:
For time:
Row 500/425m

Then, 5 rounds of:
5 hang power snatch
(@ 70% of power snatch standard)
7 V-ups
15 air squats

Then, Row 500/425m

Beginner:
Hang power snatches, x5 @ 45/35

Tuesday Sep 20, 2016

Workout of the Day:
For total load:
Front squat 1-10-1-20-1-30

*clock will beep every 4:00 to start the next set.

Your score is the total load across all 6 sets.
Note individual weight in the notes.
The 10-20-30 sets are UNBROKEN.

Monday Sep 19, 2016

Workout of the Day:
For time:
Run 400m
24ft handstand walk
Rope climb, x3, legless
Run 400m
24ft handstand walk
Rope climb, x2, legless
Run 400m
24ft handstand walk
Rope climb, x1, legless
Run 400m

15 minute time cap.

Beginner:
Sub 3 wall walks for handstand walks

Saturday Sep 17, 2016

Workout of the Day:
In teams of 3 complete the following:

Team farmers walk on Ash/Ellis loop*

Team AMRAP until 25:00 of:
Kettlebell squats, x10
Kettlebell swings, Russian, x10
Seal walk, x48ft
Walking lunge, x48ft**

*every time the kettlebell switches teammates, the rest of the of the team must run back to the gym doors and back to the athlete carrying the kettlebell :-)

**one teammate completes the entire cycle through the kettlebells and the lunges before the next teammate starts.

Friday Sep 16, 2016

Skill work:
(Four rounds through)
Weighted dislocates, x10
Handstand kicks, x10
Push press, x5
Row 200/150m

Workout of the Day:
Two rounds through:
10 handstand push ups, unbroken
15 sit ups
Row 250/200m
10 ring dips, unbroken
15 sit ups
Row 250/200m
10 push press, 95/65, unbroken
15 sit ups
Row 250/200m

18 minute time cap.

Last completed on March 15, 2016.

Beginner:
Box HSPU, push ups, 65/45 lbs. push press

Competition:
Deficit HSPU 45/25, unbroken
Ring dips, strict
Shoulder to overhead 135/85, unbroken