Basic everyday WODs.
Emily T
A.
Every 5 minutes, for 30 minutes (6 rounds):
15/12 Calories on Assault Bike
12 Double Russian Kettlebell Swings
90 Foot Farmers Carry + Deadlift (4 deadlifts at the 30 and 60 foot marks)
6 Sandbag Over ShoulderÂ
Each round will be scored for time
Rx+ double KB snatch (53s / 35s), 90 foot waiter walk, 150/100
K-Rez AKA Persian Persuasion AKA Ali
A.
Toes to Bar and Progressions
B.
Every minute, for 20 minutes:
Minute 1: 15 Wall-Balls (20 / 14)
Minute 2: 10 Jerks (135 / 95)
Masters: 14/10, 105/70
Rx+: 18 wall-balls, 12 jerks
Rx++: 30/20, 155/105
Rx+++: 30/20, 155/105, 18 and 12 reps
Hat tip to Chalk for the workout
BE
A.
Clean
Every 30 seconds, for 10 minutes (20 sets): 1 squat clean at 75-80%
B.
For time:
40 Deadlifts (145 / 100)
20 Burpees over the Bar
30 Hang Power Cleans
15 Bupees over the Bar
20 Power Cleans
10 Burpees Over the Bar
Masters: 115/75, burpees
Rx+ 175/115, bar facing
Tori and Z
A.
Bench Press
5-5-3-3-1-1
Increasing the load each set, establish a heavy single
After each set: 15 V-ups
B.
Three rounds for reps of:
1 Minute of Pull-ups
1 Minutes of DB Snatches
1 Minutes of Rowing for Calories
1 Minute of Rest
Braedon
A.
Front Squat Clusters
Three rounds of:
2.2.2.2 at 80-85%
Rest 30 seconds between clusters, 3 minutes between sets
B.
For time:
10-9-8-7-6-5-4-3-2-1 rep rounds of Thrusters (95 / 65)
30 Double-unders after each round
Masters: 75/55
Rx+ 135 / 95, UB DU
15 min cap
Noble
A.
Hang Snatch
Every 30 seconds, for 10 minutes:
1 hang squat snatch at 75-80%
B.
For time:
45-30-15 Wall-Balls (20 / 14)
9-6-3 Power Snatches (135 / 95)
Masters: 14/10, 105/65
Rx+ 30/20, 165/115
Mike S
A.
Toes to Bar and Progressions
B.
AMRAP in 9 minutes:
12/9 Calories on Assault Bike
9/7 Ring Dips
Rest 2 minutes, then:
C.
AMRAP in 9 minutes of:
12/9 Calories on Rower
9 DB Thrusters (pick weight)
Chillin
A.
Hang Clean
Every 30 seconds, for 10 minutes (20 sets):
1 Hang Squat Clean at 70-80%
B.
Last done: 10/25/2017
For time:
21-15-9 rep rounds of:
Power Cleans (155 / 105)
Burpees Over the Bar
Rx+ 185/125, bar facing, sub 7 minutes
Master’s:
21-15-9
Power Cleans (120/75)
Burpees
Judge Loofbourrow?
A.
Shoulder Press + Chin-ups
Every 90 seconds, for 12 minutes (8 sets):
5 Strict Presses at 60-70% (take from floor)
5/3 Strict Chin-ups
B.
AMRAP in 12 minutes of:
90 Double-unders
15 Pull-ups
15 Handstand Push-ups
Joe B.
A.
Front Squat Clusters
Three rounds of:
3.3.3.3 at 75-80% of 1 rep max
Rest 30 seconds between clusters, 3 minutes between sets
B.
For time:
400m Run Buy In
-then-
30-20-10 rep rounds of:
Reverse Front Rack Lunges (115 / 75)
Box Jumps (24 / 20)
-then-
400m Run Buy Out
Last done: 8/12/15