Basic everyday WODs.
A.
Bench Press 6-6-6-6-6
Increasing the weight by feel, build to a heavy set of 6
B.
AMRAP in 12 minutes of:
2-4-6-8-10-12-14-16-18 etc of:
Hand Release Push-ups
Alternating DB Hang Power Clean and Jerks (50 / 35)
At minute 0:00, 3:00, 6:00, and 9:00:
Run 200m (and pick up where you left off)
Rx+ DB hang clean and squat jerks
Masters: 35/20
Kailey loves front squats
A.
Front Squat 6-6-6-6-6-6
Every 2 minutes, for 12 minutes (6 sets)
Increasing the load each set, build to a heavy set of 6
B.
AMRAP in 14 minutes of:
50-40-30-20-10 rep rounds of:
Double-unders
Abmat Butterfly Sit-ups
-Right Into-
10-20-30-40-50 rep rounds of:
Front Rack Reverse Lunges (105 / 70)
Pull-ups
Score is total reps
(part 1 is 300 reps, part 2 is 300 reps)
Rx+ 125 / 85, BarMU (5-10-15-20-25 reps)
Masters: 85/55
A.
In teams of two, with only one person working at a time, complete:
Two rounds of:
50/40 Calorie Bike or Row:
50 Pull-ups
Right into:
Two rounds of:
50 Hang Power Cleans (95 / 65)
100 Double-unders
Right into:
Two rounds of:
50 Back Squats (95/65)
50 Burpees
Rx+ 115/75, chest to bar
Masters: 75/55
Throwback
A.
AMRAP in 8 minutes of:
1-2-3-4-5-6-7-8-9-10 etc of:
Shoulder to Overhead (135 / 95)
Burpee Box Jumps (facing – not over 24/20)
Rest 3 minutes
B.
AMRAP in 8 minutes of:
2-4-6-8-10-12-14-16 etc of:
Ball-Slams (pick weight)
Russian Twists (w/ slam-ball)
Rest 3 minutes
C.
AMRAP in 8 minutes:
3-6-9-12-15-18 etc of:
Deadlifts (135 / 95)
Wall-Balls (20 / 14)
Rx+ 185/125, 30/24 inch box, 50/40 slam ball, 30/20 (med ball)
Masters: 95/65, 20/16 inches, deadlift: 115/75, medball 14/10
John G
A.
Power Clean + Push-ups
Every minute, for 10 minutes:
3 power cleans at 70% + 10/8 push-ups
Rx+ 12/10 push-ups
Rx++ 15/12 push-ups
B.
Every minute, for 10 minutes:
12 Kettlebell Swings (53 / 35)
12 Air Squats
Rx+ 14/14
Rx++ 16/16
Masters: 35/26
C.
Optional:
Three rounds of:
25 Abmat Butterfly Sit-ups
1 Minute Push-up Plank
Christiana
A.
For time:
25 Chest to Bar Pull-ups
50 Calories on Row
50 Box Jump Overs (24 / 20)
25 Chest to Bar Pull-ups
Rest 5:00
Then, at minute 20:00, complete:
B.
For time:
25 Toes to Bar
50 Calories on Assault Bike
50 Walking Lunges with Plate Overhead (45 / 35)
25 Toes to Bar
Rx+ 50 CTB, 50 TTB, 55/45
Split Jerk
A.
Bench Press 5-5-5-5-5
Build to a heavy set of 5
B.
AMRAP in 10 minutes of:
10 Alternating DB Snatch + Push Press (50 / 35)
30 Double-unders
Rx+ 70/50, UB
Masters: 40/25
Sarah
A.
Back Squat
20 minutes to build to something HEAVY!
B.
Three rounds of:
Min 1: Sandbag/D-Ball Squats (100 / 75)
Min 2: Prowler Pushes
Min 3: Burpees
Min 4: Rest
Rx+ 150 / 100
Ari
A.
In teams of two, with only one person working at a time, complete the following:
Every 7 minutes, for 28 minutes (4 rounds):
Round 1: 40/30 Calorie Assault Bike + 100 Wall-Balls (20 / 14)
Round 2: 40/30 Calorie Row + 100 Toes to Bar
Round 3: 40/30 Calorie Assault Bike + 100 Dealifts (135 / 95)
Round 4: 40/30 Calorie Row + 100 Burpees
Trancik
A.
“The Good, the Bad, and the Ugly”
Four rounds of:
30 Kettlebell Swings (53 / 35)
16 Thursters (95 / 65)
24 Walking Lunges w/ Plate Overhead (45 / 25)
Rest exactly 3 minutes after each round
Score will be total time including rest