Basic everyday WODs.
About 70 pairs of shoes were donated to the Nashville Rescue Mission today. Thank you for your contributions!
A.
Power Jerk
Every 90 seconds, for 12 minutes (8 sets):
3 reps
B.
Every 3 minutes, for 18 minutes (6 rounds):
10/8 Calories on Rower
10 Jerks (115 / 75)
10 Pull-ups
10 Handstand Push-ups
Each round for time
Masters: 85/60, hand release push-ups
Rx+ increase all by 1 rep each round, chest to bar
*Hat tip to CF Top Fuel for the workout
A.
Back Squat
3 x 10
After each set:
12 bulgarian split squats
B.
For time:
1000m Run
50 Front Rack Reverse Lunges
25 Burpee Box Step Overs w DBs (24 / 20)
Masters: 20/16 inch
Rx+ OH lunges (125 / 90), 50s/35s – DBs in Front rack
A.
In teams of two, with only one person working at a time, complete the following:
Team Run Around the Block
-then-
Ten rounds of:
14 Thrusters (75 / 55)
12 Toes to Bar
10/8 Calories on Assault Bike
-then-
Team Run Around the Block
Both partners will run. Partner A will do 14 Thrusters, partner B will do 12 Toes to Bar, partner A will complete the calories, Partner B will do the Thrusters, etc.
Masters: 60/40
Rx+ 95 / 65
A.
“Gluttony”
A.
Every minute, for 10 minutes:
Minute 1: Kettlebell Swings
Minute 2: Walking Lunges w Plate Overhead
B.
Every minute, for 10 minutes:
Minute 1: Ball-Slams
Minute 2: Pull-ups
C.
Every minute, for 10 minutes:
Minute 1: DB Snatches
Minute 2: Burpees Over DB
No Rest between EMOMs
Each will be scored for reps
A.
“Abbatte”
For time:
1 mile run
21 power clean and jerks (155 / 105)
800m run
21 power clean and jerks
1 mile run
A.
“Gobble, gobble”
AMRAP in 10 minutes of:
20/15 Calories on Rower
20 Wall-Balls (20 / 14)
-Rest 5 minutes-
AMRAP in 10 minutes of:
15/11 Calories on Assault Bike
15 Box Jumps (24 / 20)
-Rest 5 minutes-
AMRAP in 10 minutes of:
10 Handstand Push-ups
10 Power Snatches (95 / 65)
Each AMRAP will be scored for reps
LAST DONE: 11/23/2018
A.
Power Jerk
Every minute, for 12 minutes:
3 reps
Starting light, increase by feel every 3 minutes
B.
“Elizabeth”
For time:
21-15-9 rep rounds of:
Squat Cleans (135 / 95)
Ring-Dips
A.
Pause Back Squat
Every 4 minutes, for 12 minutes (3 sets):
7 pause back squats at ~65%
After each set:
12 Bulgarian split squats (6 each leg)
B.
AMRAP in 12 minutes of:
50 Double-unders
15 Toes to Bar
10 Front Rack Lunges*
*not alternating, 5 each leg
Rx+ 165/110
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.
A.
“The Seven”
Seven rounds for time of:
7 Handstand push-ups
7 Thruster (135 / 95)
7 Knees to elbows
7 Deadlifts (245 / 165)
7 Burpees
7 Kettlebell Swings (70 / 53)
7 Pull-ups
A.
Teams of two, with only one person working at a time, complete AMRAP in 30 minutes of:
Round 1:
50 Hang Squat Snatches
100/80 Calorie Ski or Row
50 Hang Squat Cleans
200 Double-unders
Round 2:
35 Hang Squat Snatches
70/55 Calories
35 Hang Squat Cleans
150 Double-unders
Round 3:
20 Hang Squat Snatches
40/30 Calories
20 Hang Squat Cleans
100 Double-unders
Score is total reps
Rx+ 120/85
Or, if you’d like to work solo, cut everything by 50%