Basic everyday WODs.
Wendi
A.
Snatch
5 sets of 3 at ~75%
After each set:
SKI ERG MAX WATTAGE
B.
AMRAP in 12 minutes of:
1-2-3-4-5-6-7-8-9-10 etc of:
Toes to Bar
Hang Power Snatch
At minute 0:00 Ski 25/20 calories
At minute 4:00 Ski 20/15 calories
At minute 8:00 Ski 15/10 calories
Score is total reps
***Pick up where you left off each round on the TTB and Snatches***
Masters: Calories for men 22-18-13 Calories for women 18-12-8
Rx+ 115/75
Alejandro
AMRAP in 2 minutes:
Sled Drag
Rest 1 minute
Picture on the left: February 2019. Picture on the right: December 2019. This is what happens when your Diet, Mindset, and Training are dialed in. As the saying goes: hard work pays off. Keep crushing it, Silvia.
A.
Push Press
3-3-3-3-3-3
Starting light, build to a 3RM
After each set: 6/4 chin ups
B.
AMRAP in 15 minutes of:
12 Pull-ups
10 Hang Power Clean and Jerks
8 Burpees Over the Bar
Rest exactly 60 seconds after each round
Rx+ chest to bar, 105/70 (unbroken)
A.
Front Squat
3-3-3-3-3-3
Starting light, build to a 3RM
After each set: double-unders
B.
Death By…
Wall-Balls (20 / 14)
&
Box Jump Overs (24 / 20)
Masters: 14/10, 20/16
Rx+ 30 / 20
How to complete a “death by” workout:
Min 1) 1 WB and 1 BJ
Min 2) 2 WB and 2 BJ
Min 3) 3 WB and 3 BJ
…Continue this sequence until the
you can no longer complete the
designated number of reps in the
given minute. Every rep counts toward
your score, so even if you know you
will not be able to get the number of
reps needed to move on to the next minute,
getting as many as you can will aid your score.
Medium Mike
A.
In teams of two, with only one person working at a time, complete the following:
5 Minutes Max Lunges w DB or KB in Farmers Carry (pick weight)
5 Minutes Max Calories on Assault Bike
5 Minutes Max Wall-Balls
5 Minutes Max 50m Relay Sprints
5 Minutes Max DB Snatches
5 Minutes Max Burpee Box Jump Overs (24 / 20)
Rest 1 minute after each
Score is total reps for each movement
Rx+ 53s/35s (KBs – front rack lunge), 30/20 lb ball, 70/50 lb DB, 30/24 in
A.
Deadlift
5 x 4 at ~70-80%
After each set: 5 TALL box jumps
B.
AMRAP in 14 minutes of:
18 Kettlebell Swings (53 / 35)
12 Weighted Butterfly Sit-ups (25/15)
18 Box Jump Overs (24 / 20)
12 Weighted Butterfly Sit-ups
Masters: 35/26 kb, 15/10 lb plate, 20/16 in box
Rx+ double KB snatch (35s/26s), 26/22 inch box
Noble
A.
Ski Intervals
Every 3 minutes, for 15 minutes:
20/15 Calorie Sprint on Ski Erg
B.
For time:
AMRAP in 6 minutes of:
500m/400m Ski
20 Power Snatches
Then, with remaining time:
Max Pull-ups
Rest 3 minutes, then repeat
Rx+ 115/75, bar mu
Katie
A.
Push Press
5-5-5-5-5
Starting light, increase the weight each set and establish a 5RM
B.
“Scooped”
Last done: 9/17
AMRAP in 10 minutes of:
10 Strict Presses (75 / 55)
30 Double-unders
Masters: 65/45
Rx+ 105/65
C.
Optional:
AMRAP in 8 minutes of:
8 Double Russian KBS (heavy)
8 V-ups
8 Hand Release Push-ups
A.
Front Squat
5-5-5-5-5
Starting light and increasing the load each set, build to a 5RM
B.
“Whipper the Chipper”
For time:
50 Wall-Balls (20 / 14)
40m Front Rack Walking Lunges w DBs
30/22 Calories on Assault Bike
20 Devil Presses
Masters: 14/10 lb ball, 25/18 Cals
Rx+ 30/20, 50s/35s OH lunges, 10 ring muscle ups
