Basic everyday WODs.
Justin
Miranda
A.
Shoulder Press
4 sets of 10 at ~65%
Rest 2-3 minutes between sets
B.
Five rounds for time of:
50 Double-unders
20 Kettlebell Swings (53/35)
10 Push Presses (115 / 75)
Rx+ 135/95, sub 8:00
Alejandro
A.
Back Squat
4 sets of 10 at 65%
Rest 2-3 minutes between sets
B.
“Karen”
For time:
150 Wall-Balls (20/14)
Ari
A.
In teams of three, AMRAP in 25 minutes of:
200m Run
12 Burpee Box Jump Overs (24/20)
10 Front Squats (135 / 95)
Each person starts on a different station, and teammates may only
rotate to the next station after everyone has completed their assigned task.
Carly
A.
Snatch + Hang Snatch
Every two minutes, for 16 minutes: 1 snatch + 1 hang snatch (power or squat)
B.
AMRAP in 15 minutes of:
12 Toes to Bar
12 Handstand Push-ups
At minutes 0:00, 3:00, 6:00, 9:00, and 12:00, row 20/15 calories.
Pick up where you left off after each row
Fran
Liz
A.
Handstand Hold and Progressions
B.
Every 3 minutes, for 21 minutes (7 sets):
20 Calories on Assault Bike (ladies: Airdyne)
Sak
A.
Tempo Back Squat
Every 2 minutes, for 12 minutes (6 sets): 4 reps at 60% 33X1
B.
AMRAP in 12 minutes of:
20 Kettlebell Swings (53 / 25)
15 Burpees
20 Goblet Squats (53 / 35)
Master’s
20 KBS (35 / 26)
15 Burpees
20 GS (35 / 26)
Wild Man and Chase
A.
In teams of two, with only one person working at a time, complete the following:
300m Waiter Walk*
60 Pull-ups
300m Farmers Carry**
60 Front Squats (choose load)
300m Farmers Carry
60 Burpees (24 / 20)
300m Farmers Carry
60 Box Jumps (24/20)
300m Waiter Walk
*Each partner has 1 KB or DB overhead, switching arms as needed
**One partner holds both, switching partners as needed