Basic everyday WODs.
A.
Bench Press
5 sets of 5 at 75-80%
B.
Two rounds of:
12 burpees over the bar
12 shoulder to over head
12 pull-ups
-right into-
-right into-
Two rounds of:
3 burpees over the bar
3 shoulder to overhead
3 pull-ups
Masters: burpees
Rx+ 155 / 105, bar facing, chest to bar (bar muscle ups for the 6s and 3s)
A.
Back Rack Lunge
Every 3 minutes, for 15 minutes (5 sets):
10 reps (building)
After each set: 10 goblet squats
B.
AMRAP in 9 minutes of:
7-6-5-4-3-2-1 rep rounds of:
front squats
box jumps
if you complete 7-1, climb back up going 1-7
Masters: 20/16
Rx+ 185/125, 30/24 inch
A.
In teams of two, complete as many rounds and reps as possible in 30 minutes of:
“Dissecting Kelly”
400m Run
30 Box Jumps (24 /20)
30 Wall-Balls (20 / 14)
Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.
We give assignments to our Blythe Templeton Middle School students. This particular assignment was along the lines of “Don’t eat processed foods for a few days and share how you feel”. Above is written by our student Riley, an 11 year old girl who is sharing knowledge most adults don’t understand. Go Riley!
A.
Bench Press
5-4-3-2-1-1-1
Build to a heavy single
B.
For time:
1000m Row
50 Bench Presses
25 Burpee Box Jump Overs
A.
Back Rack Reverse Lunge
Every 3 minutes, for 15 minutes (5 sets):
10 reps (building)
After each set: 10 DB Overhead Squats (building)
B.
AMRAP in 12 minutes of:
10 Front Squats
150m Run
10 Dumbbell Box Step-ups
150m Run
A.
“Laborsome”
Thrusters
Pull-ups
Dumbbell Snatches
Assault Bike for Calories
Concept 2 Row for Calories
Burpee Box Jumps – Facing
More details will be shared at the gym.
See you there!