Basic everyday WODs.
Lil Starnes
A.
Front Squat
Every 3 minutes, for 12 minutes (4 sets): 10 reps at 55-60%
Immediately after each set: 30 seconds of hand release push-ups
B.
“The Thorn”
AMRAP in 12 minutes of:
1 Minute of Alternating DB Snatches (pick weight)
1 Minute of Toes to Bar
1 Minute of Wall-Balls (20 / 14)
Complete a total of 4 rounds. Score will total reps.
Rx+ 70/50, 30/20, 180+ reps
Rae
A.
In teams of two, complete the following two times:
AMRAP in 3 minutes:
Row for Calories
Rest 1 minute
AMRAP in 3 minutes:
Bike for Calories
Rest 1 minute
AMRAP in 3 minutes of:
Partner Wall-Balls (20 / 14)
Rest 1 minute
AMRAP in 3 minutes of:
Kettlebell Swings or Hang Power Cleans (53/35, 115/75)
Rest 1 minute
Or, working solo, complete 1 round of the above.
Kristine
A.
Gymnastics Pulling
Ring Rows
3 sets of 5 wide grip
3 sets of 5 shoulder width grip
3 sets of 5 narrow grip
On rep 5, hold for as long as possible, and descend as slowly as possible
B.
“Revised Bergeron Beep Test”
Every minute, for as long as possible:
5 Thrusters (75 / 55)
5 Pull-ups
5 Burpees
Rx+ 7/7/7
Seth
A.
“Orange Cat”
Every 3 minutes, for 18 minutes (6 rounds):
5 Squat Clean and Jerks (155 / 105)
In remaining time: calories on Airbike/Rower*
*Alternate between airbike and rower every round
Score will be total calories accumulated
Alicia
A.
Shoulder Press
15 minutes to build to a heavy single
B.
For time:
20-15-10-5 Handstand Push-ups
5-10-15-20 Burpee Box Jump Overs – Facing (24 / 20)
Rx+ strict HSPU
Bearman, Chevy, and Acura
A.
Back Squat
18 minutes to build to a heavy single
B.
AMRAP in 12 minutes of:
15 Goblet Squats (53 / 35)
20 Kettlebell Swings (53 / 35)
50 Double-unders
A.
“Sweat it out”
Every minute, for 28 minutes:
Min 1: 30 seconds of Air Bike (calories)
Min 2: 30 seconds of Wall-Balls (20 / 14)
Min 3: 30 seconds of Rowing (calories)
Min 4: 30 seconds of Burpees
A.
In teams of two, with only one person working at a time, complete the following for time:
100 Dumbbell Thrusters (pick weight)
100 Pull-ups (jumping chest to bar)
100 Lunges w Dumbbells Overhead (thruster weight)
100 Toes to Bar (hanging knee raises)
100 Dumbbell Power Cleans (thruster weight)
Andrea
A.
Every minute, for 12 minutes:
Min 1: 30 seconds of V-ups
Min 2: 30 seconds of Russian Twists
Min 3: 30 seconds of Hanging L-sit
B.
Every 3:30, for 18 minutes (5 rounds):
12 Calories on Assault Bike (ladies: Airdyne)
10 Burpees to Target 6 inches Above Reach
12 Ball-Slams (pick weight)
Rx+ 15 calories, 5 sandbag over shoulder (150/100)
Double knot those laces!
A.
Shoulder Press
Complete 7 sets of 3 at 80%
B.
Last done: 9/19/17
Five rounds for time of:
15 Box Jumps (24 / 20)
12 Toes to Bar
9 Shoulder to Overhead (115 / 75)
Rx+ 155/105