Basic everyday WODs.
Julie
A.
AMRAP in 30 minutes of:
30ft Walking Lunges w DB Overhead (50 / 35)*
20 Wall-Balls (20 / 14)
10 Power Snatches (115/75)
Rest exactly 2 minutes after each round
*30 feet each arm
Rx+ 145/100
Masters: 14/10, 75/55
A.
Pull-ups
Every minute, for 10 minutes: 15 seconds of pull-ups
Score will be total reps.
Rx+ Chest to bar
B.
For time:
5k Run
Or
C.
5k Row
Or
D.
7/5 miles on Assault Bike
JFB
A.
Deadlift
Every 2 minutes, for 16 minutes (8 sets): 5 reps at 60-70%
After each set: 4 tall box jumps (step down)
B.
Death by…
Burpee Box Jump Overs (24 / 20)
Min 1: 1 BBJO
Min 2: 2 BBJO
Min 3: 3 BBJO
…Continue this sequence until the
you can no longer complete the
designated number of reps in the
given minute. Every rep counts toward
your score, so even if you know you
will not be able to get the number of
reps needed to move on to the next minute,
getting as many as you can will aid your score.
Tim H.
A.
Shoulder Press 5-5-5-5-5-5
Increasing the load each set, establish a heavy set of 5
B.
AMRAP in 14 minutes of:
45 Double-unders
25 Abmat Buttefly Sit-ups
15/10 Ring Dips
Rx+ 7/5 ring muscle-ups
Liz
A.
Back Squat
Every 4 minutes, for 12 minutes (3 sets): 4 reps at 83-86%
(or 5-20lbs heavier than your last BS session)
After each set: 75 second push-up plank hold
B.
AMRAP in 12 minutes of:
200m Run
15 Kettlebell Swings (53 / 35)
(5) 1 Hang Squat Clean + 1 Front Squat (115 / 75)
Rx+ (5) 1 Hang squat snatch + 1 OHS 115 / 75)
Masters: 85/65
Bob’s last class. The 6 AM crew. Thanks for the strong showing!
A.
In teams of two, complete AMRAP in 24 minutes:
6 Box Step Overs w DBs/KBs (24 / 20 – pick weight)
9 Pull-ups
12 Plate Ground to Overhead (45 / 35)
At minute 0:00, 6:00, 12:00, and 18:00:
Run 400m
Pick up where you left off after each run
Partner A will complete 6 box step overs, Partner B will complete 9 pull-ups, Partner A will complete 12 plate to overhead, Partner A will complete box step overs, etc.
♦
Or, working solo, complete:
6 Box Step Overs w DBs/KBs (24 / 20 – pick weight)
9 Pull-ups
12 Plate Ground to Overhead (45 / 35)
Rest 1 minute
At minute 0:00, 6:00, 12:00, and 18:00: Run 400m
Coach Bob – we’ll miss you, brother!
Coach Bob will be coaching his very last class today (Friday) at 6 AM. We, and he, would love to see you there to hit a workout with him one last time.
He apparently claims to have a surprise for us too ????♂️
A.
Tug O War
B.
Bob’s WOD
For time:
45 Thrusters (75 / 55)
45 Toes to Bar
*At the start of every minute: 5 Burpees
Rx+ 115 / 75
Z
A.
Hang Snatch
15 minutes to work technique or to build to a heavy single
B.
Five rounds for time of:
50 Double-unders
5 Hang Squat Snatches (135 / 95)
Rx+ 185/125
Masters: 95 / 65
A.
Every 6 minutes, for 30 minutes (5 rounds):
24/17 Calories on Assault Bike
10/7 Bar Muscle-ups
24 Double Russian Kettlebell Swings (53s/35s)
Each round will be scored for time.
Rx+ ring muscle-ups
Masters: strict pull-ups, 35/26
Good times at Kung Fu Panda for Bob’s last hurrah
A.
Shoulder Press
9 minutes to build to a heavy single
Then, at minute 12:00
B.
Push Press
1 set for as many reps as possible at your shoulder press load
C.
Three rounds for reps of:
Min 1: Shoulder to Overhead w DBs (pick load)
Min 2: Row for Calories
Min 3: Burpees to a target 6 inches above reach
Rest 1 minute