Basic everyday WODs.
A.
Deadlifts
B.
AMRAP in 9 minutes of:
12 Box Jump Overs
9 Toes to Bar
6 Deadlifts
A.
Push Press
B.
AMRAP in 15 minutes of:
12 Shoulder to Overhead
12 Pull-ups
40 Double-unders
Rest 60 exactly seconds after each round
A.
Back Rack Lunge
(& Push-ups + Sit-ups 😎)
B.
18-15-12-9 rep rounds for time:
Front Squats
Bounce-Back Burpees
A.
In teams of three, complete AMRAP in 30 minutes of:
Partner A) Row
Partner B) 10 Dumbbell Thrusters + 15 Kettlebell Swings
Partner C) Rest
Teammates will switch roles whenever 10 Thrusters and 15 KBS are completed.
For instance: once Teammate B completes 10 Thrusters and 15 KBS, teammate A will then do 10 Thrusters +15 KBS, Teammate B will rest, and Teammate C will then get on the rower.
Score is total calories completed and total rounds completed.
On the left we have some cubbies that no longer have room for. On the right is the container for shoes to be donated. If you have any belongings in the cubby, please collect by the end of the week. If you have any shoes you’d like to donate, please bring by the end of the week. Thank you!
A.
Every 8 minutes, for 4 rounds:
10 Squat Snatches
20 Toes to Bar
30c Ski
On the left we have some cubbies that no longer have room for. On the right is the container for shoes to be donated. If you have any belongings in the cubby, please collect by the end of the week. If you have any shoes you’d like to donate, please bring by the end of the week. Thank you!
A.
Hantstand Push-ups and Progressions
B.
AMRAP in 20 minutes of:
200m Run
3 Wall-Walks
6 Devil Presses
12 Walking Lunges w DBs OH
Rest exactly 2 minutes
On the left we have some cubbies that no longer have room for. On the right is the container for shoes to be donated. If you have any belongings in the cubby, please collect by the end of the week. If you have any shoes you’d like to donate, please bring by the end of the week. Thank you!
A.
Cleans
B. (repeat)
AMRAP in 10 minutes of:
16-12-8-4-4-8-12-16 rep rounds of:
Power Cleans (155 / 105)
Over-the-Box Jumps* (24 / 20)
*clear/jump entirely over the box
Masters: 125 / 85, 20/16 (normal box jumps)
Rx+ 195 / 125, 30/24
On the left, we have some cubbies that we no longer have room for. On the right is the container for shoes to be donated to the homeless. If you have any belongings in the cubby on the left, please collect by the end of the week. If you have any shoes you’d for the container on the right, please bring by the end of the week. Both, including the lost and found, are to be donated by the end of the week! Thank you.
A.
Bench Press
B.
Four rounds of:
30 Seconds DB Bench Press
Rest 30 seconds
30 Seconds Burpees to Target
Rest 30 seconds
30 Seconds Assault Bike
Rest 30 seconds
A.
Lunges
B.
AMRAP in 12 minutes of:
12 Back Squats
48 Double Unders
12 Chest to Bar
Masters: PU
Rx+ RMU
A.
Five rounds of
400m Run
20 Thrusters
5 Wall-Walks