Bodyweight "300" workout

This is a Body weight version of the infamous "300" workout. This one requires no equipment.
Just a quick demo of 10reps of each exercise.


Here are a few variations depending on skill level. If you have equipment feel free to sub some of the exercises for weighted exercises: Swings, Snatches, Clean and Press, Ab Crushers...Scale up or down as needed ....have fun with it!


1) Pull Up-25, Jumping Lunge-50, Sit Out-50, Pistol-50(25/25-alt), Burpee-50, Dive Bomber Push Up-50, Pull Up-25


2)HSPU-25, Jumping Lunge-50, Sit Out-50, Pistol-50, Target Burpee-50(7" or more), Squat-50, HSPU-25

SWOD and WOD Demo:

SWOD:

Stone 2 Shoulder*-3
Dumbbell Renegade Rows-16(8L/8R)-AHAP
Hammer Strikes**-24(12L/12R)

x5 Rounds:
(Scaled: *Sand Bag to Shoulder, Sand Bag Clean/**Med Ball Slam)
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WOD:

Front Rack Lunges*-12(6L/6R)-135#M/95#W
Ring Dips**-12

AMRAP-20min:
(Scaled: *Bodyweight/KB or DB Lunges/**Hindu Push Up, Decline Push Up or any Push Up. Scale the Time if needed: 10min, 12min or 15min AMRAP)
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G-WOD

Hit this WOD today. It was a good one!

Clean/Hang Clean/Jerk 1+1+1

EMOM-4min then; Add Weight

Clean/Hang Clean/Jerk 1+1+1

Every 90sec x 4 rounds( add weight each Round) Then;
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Finisher:

Stone Loading-4(145#)
Strict Muscle Up-4
Double Under-20, 25, 30, 35, 40, 45, 50, 55 Reps

x8 Rounds:
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G-WOD

Did this quick WOD yesterday. It was a fun one!

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Row-500M
Hammer Strikes-15L/15R(Max Effort)
Bar Muscle Up-10

x4 Rounds:
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Kettlebell Drills

Some Basic KB Drills: