Basic everyday WODs.
A.
For time:
500m Ski
B.
Every 6 minutes, for 24 minutes (4 rounds):
15/12 Calorie Ski
12 Pull-ups
9 Handstand Push-ups
6 Squat Cleans (185 / 125)
Each round is scored for time
Masters: seated DB Presses, 135 / 95
Rx+ 8/6 ring muscle-ups, strict HSPU to deficit, 225/155
A.
Every 2 minutes, for 20 minutes (10 sets):
40 Double-unders
4 Deadlifts
Start light and build to a heavy set of 4
Rx+ 60 DU
B.
Every minute, for 10 minutes:
8 Goblet Lunges w DB (pick weight)
Max DB Alternating Hang Power Snatches*
Begin each minute with 8 Alternating Lunges. Then, with whatever time remains, complete alternating hang snatches.
Score is total snatches
A.
Tempo Front Squat (33X1)
Every 90 seconds, for 8 sets:
1 rep at 85-90%
(or 10-25 lbs heavier than your last session)
B.
Last done: July 2018
Every minute, for 10 minutes:
12 Kettlebell Swings (53 / 35)
12 Air Squats
Both exercises done in the same minute
Rx+ 14/14
Rx++ 16/16
Masters: 35/26
C.
Optional:
Three rounds of:
25 Abmat Butterfly Sit-ups
1 Minute Push-up Plank
A.
In Teams of three, complete AMRAP in 25 minutes of:
75 Calories on Bike or Row
50 Front Squats (135 / 95)
75 Calories
50 Hang Squat Cleans
75 Calories
50 Squat Cleans
Masters: 105/70
Rx+ 165/110
A.
Five rounds for time of:
400m Run
20 Burpees Over the Bar
10 Hang Squat Clean Thrusters
Masters: 65-75-85-95-105 / 35-45-55-65-70
Rx: 95-105-115-125-135 / 65-75-85-95-100
Rx+ 135-145-155-165-175 / 100-105-110-115-120
A.
For time:
Ski 1,000m
B.
Every minute, for 20 minutes (5 rounds):
Min 1): 60 ft Double KB Front Rack Carry + 6 KB Front Squats*
Min 2): 50 Double-unders
Min 3): 60 ft Farmers Carry Lunges
Min 4): 12/10 Calories on Ski
*pick KB weight
Rx+ 53s/35s, 60 DU, 15/12 Calories
A.
Snatch (3 Position)
Every 90 seconds, for 15 minutes (10 sets):
1 Hang Squat Snatch (above knee)+
1 Low Hang Squat Snatch (below knee)+
1 Squat Snatch (floor)
Start light and build by feel
B.
Every 3:30, for 14 minutes (4 rounds – each scored for time):
18/14 Calories
9 Power Snatches (125 / 85)
Masters: 16/12 Calories, 95 / 65
Rx+ 20/16 cals, 10 squat snatches (125 / 85)
Each will be scored for time
A.
Bench Press
10-10-10-10-10
Build to a heavy set of 10
B.
Three rounds of:
60 Seconds of Rowing for Calories
Rest 15 seconds
60 Seconds of Renegade Row Push-ups
Rest 15 Seconds
60 Seconds of No Push Burpee Pull-ups
Rest 15 seconds
A.
Tempo Front Squat
6 x 2 at 80-85%
B.
AMRAP in 12 minutes of:
15 Toes to Bar
12 Box Jumps
9 Front Squats
Rx+ overhead squats