Basic everyday WODs.
David V.
A.
Hang Snatch + Overhead Squat
Every 90 seconds, for 15 minutes (10 sets): 1 hang squat snatch + 1 OHS
Build in load by feel over the course of 10 sets
Or stay at a moderate load and work technique
B.
For time:
1000m Row
30 Hang Squat Snatches (95 / 65)
Rx+ 135 / 95
Carolina
A.
Deadlift + Pull-ups
Every minute, for 12 minutes (6 sets):
Min 1: 3 deadlifts at 60-70%
Min 2: 15 seconds of strict chin-ups
B.
For time:
40/30 Calories on Assault Bike
35 Sumo Deadlift High-Pulls (105 / 70)
30 Chest to Bar Pull-ups
Rx+ 135/95, 30/20 bar muscle-ups
Masters: 85/55, pull-ups
Rae
A.
Every 90 seconds for 6 minutes (4 sets): 3 strict presses
Build in weight
B.
Every minute, for 90 seconds for 6 minutes: 3 push presses
Start at you strict press load and build
C.
Every 4 minutes, for 12 minutes:
400m Run
60 Double-unders
In remaining time:
Max Handstand Push-ups
Bearman
A.
Back Squat
Every minute, for 12 minutes (6 sets):
Minutes 1: 3 reps at 65-70%
Minute 2: 20 Seconds of Push-ups
B.
AMRAP in 12 minutes of:
18 Wall-Balls (20 / 14)
15 Box Jump Overs (24 / 20)
12 Toes To Bar
A.
In teams of two, with only one person working at a time, complete AMRAP in 24 minutes of:
15 Box Jumps (24 / 20)
12/9 Calories on Assault Bike or Rower
9 Pull-ups
6 Devil Presses (50 / 35)
3 Wall-Climbs
Partner A does box jumps, partner B bikes or rows, partner A does pull-ups, partner B does devils presses, Partner A does wall-climbs, etc.
Or, working solo, AMRAP in 24 minutes of:
15 Box Jumps (24 / 20)
12/9 Calories on Assault Bike or Rower
9 Pull-ups
6 Devil Presses (50 / 35)
3 Wall-Climbs
Rest 2 minutes after each round
Ree
A.
Barbell Complex
10 minutes to build to a heavy complex of:
4 deadlifts + 3 hang power cleans + 2 jerks
B.
“DT”
Five rounds for time of:
12 Deadlifts (155 / 105)
9 Hang Power Cleans (155 / 105)
6 Shoulder to Overhead (155 / 105)
A.
Ring Dips and Progressions
B.
Run 5k
or
C.
Row 5k
or
D.
7/5 miles on Assault Bike
***Choose an option you have not done the last two weeks***
A.
“Morrison”
50-40-30-20-10 rep rounds of:
Wall-Balls (20 / 14)
Box Jumps (24 / 20)
Kettlebell Swings (53 / 35)
In teams of two, or working solo, complete the Hero Workout above.
U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.
A.
Shoulder Press 5-3-2-1-1-1-1-1
Starting light, build to a heavy single
B.
For time:
400m Run
21 Thrusters (95 / 65)
21 Handstand Push-ups
300m Run
15 Thrusters
15 Handstand Push-ups
200m Run
9 Thrusters
9 Handstand Push-ups
Rx+ 115-135-155/75-95-105, 3-6-9/2-4-6 inch deficit
Masters: 75/55
Noble
Sorry for the delayed notice, but because of all the travel happening this holiday week, we are postponing the start of the 9 AM class until next Monday, July 9th. This will help us get an accurate reading of attendance.
A.
Back Squat
Every 4 minutes, for 12 minutes (3 sets): 2 reps at 89-92%
or complete 3 sets of 2 at a heavy load
After each set: 80 second push-up plank hold
B.
AMRAP in 14 minutes of:
20 Alt. Back Rack Lunges (120 / 83)
40 Double-unders
20 Toes to Bar
40 Double-unders
Rx+ 145 / 100