Basic everyday WODs.
A.
Every 2 minutes, for 20 minutes:
10/7c Ski
5-5-4-4-3-3-2-2-1-1 Hang Squat Clean
Start light and build by feel each set
B.
On the minute, for 10 minutes:
4 Power Cleans
then, with remaining time:
Max Wall-Balls
Score: total wall-balls
A.
Every 10 minutes, for 40 minutes (4 rounds):
500/400m Row
40 Kettlebell Swings (53/35)
30 Box Jumps (24/20)
20 Burpees to Target
Each round for time
A.
Shoulder Press
B.
Shoulder Press Biathlon
For time:
25 Presses (95 / 65)
200m Run
25 Presses ( 75 / 55)
200m Run
25 Presses (55 / 45)
Every time you break, run 200m
The bar is either on your shoulders,
overhead, or on the ground and you’re
running… no resting with the bar in the
hang position or your back.
Rx+ 115 – 105 – 95 / 75 – 65 – 55
ManBearPig: 135-115-95 / 85-75-65
A.
Front Squat
Build to a heavy set of 5
B.
For 10 minutes:
Min 1) Back Rack Reverse Lunges*
Min 2) Assault Bike
Score: total lunges + calories combined
*use a squat stand
A.
Murph Prep Week III
Four rounds of:
5 pull-ups
10 push-ups
15 air squats
200m Run
Rest 3 minutes
Three rounds of:
10 Pull-ups
20 Push-ups
30 Air Squats
300m Run
Rest 3 minutes
One round of:
20 pull-ups
40 push-ups
60 Air Squats
800m run
A.
In teams of two, complete the following:
50 Synchro Alt DB Snatch
70 burpees over the DB
700m run*
100 bench press
700m run*
70 burpees over the DB
50 Synchro Alt DB Snatch
*both run
A.
Every 6 minutes, for 36 minutes (6 rounds):
20c Ski
20 Ball-Slams
20 Wall-Balls
20c Row
SCORE: Each round for time
A.
Hang Power Cleans + Assault Bike
Every 2 minutes, for 20 minutes:
10/7c on Assault Bike
5-5-4-4-3-3-2-2-1-1 Hang Power Cleans
Start light and build in load
B.
AMRAP in 8 minutes of:
10-8-6-4-2 rep rounds of:
Power Cleans
Devil Presses
if you finish the round of 2s in under 8 min, start back in ascending order (2-4-6-8 etc)
A.
Shoulder Press
B. (Repeat)
AMRAP in 12 minutes of:
9 shoulder press
12 toes to bar
15 Abmat Butterfly Sit-ups
A.
Front Squats
B.
“Fran”
21-15-9
Thrusters
Pull-ups