Basic everyday WODs.
A.
Power Jerk
Three rounds of:
5.5.5.5 at 50-60%
Rest 30 seconds between clusters, 3 minutes between sets
In the “rest” portion, complete 6 snatch deadlifts
B.
“Randy Jumps”
For time:
75 Power Snatches*
Every minute, including the first minute, perform 25 double-unders
Rx+ 75/55
Larry and Kevin
A.
Back Squat Clusters
Three rounds of:
5.5.5.5 at 50-60%
Rest 30 seconds between clusters, 3 minutes between sets
In the “rest” portion, complete 20 Bulgarian split squats (10 each leg)
B.
AMRAP in 12 minutes of:
150m run
7 pull-ups
10 box jump overs
Rx+ 3/2 rmu (m: unbroken) clear the box 24/20
Gordon
A.
In teams of two, with one person working at a time, complete the following:
1 Mile on Assault Bike
then
30-20-10 rep rounds of:
Front Squats (95 / 65)
Box Jumps (24 / 20)
-right into-
1000m Row
then
30-20-10 rep rounds of:
Push Presses (95 / 65)
Pull-ups
-right into-
1000m Run
then
30-20-10 rep rounds of:
Thrusters (95 / 65)
Burpees Over the Bar
*Both partners run.
Rx+ 115/75, chest to bar
Miranda
A.
Bench Press + Row
For 20 minutes (10 sets):
Min 1: 6 bench press + max calories on rower
Min 2: rest
Start light on the bench and build by feel
B.
On the minute, for 10 minutes:
5/4 Dips* + Max Kettlebell Swings
Score is total reps, including dip reps
*rings, bars, or boxes
Masters: box dips
Rx+ 3/2 bar muscle-ups, kb snatches (switching hands every minute)
Fadi!
A.
Power Snatch + Overhead Squat
Every minute, for 12 minutes:
Minutes 1, 2, & 3: complete 4 power snatches + 1 overhead squat
Minutes 4, 5, & 6: complete 3 power snatches + 1 overhead squat
Minutes 7, 8, & 9: complete 2 power snatches + 1 overhead squat
Minutes 10, 11, & 12: complete 1 power snatch + 1 overhead squat
Start light, focus on form, but if things are feeling good, increase by feel whenever you see fit
B.
“Nancy”
Five rounds for time of:
400m Run
15 Overhead Squats (95 / 65)
Masters: front squats at 95/65, or OHS at 55/35
Kristine and Kailey
A.
Toes to Bar and Progressions
B.
Every 5 minutes, for 20 minutes (4 rounds):
15/12 Calories on Ski-Erg
15 Ball-Slams
15 Box Jumps
15 Burpees to a Target 6 inches above each
Each round will be for time
Rx+ 20 reps of each (ladies: 15 cals), 40/30 lb SB, 24/20 inches
Tracy and Ross
A.
Push Press Clusters
Three rounds of:
5.5.5.5 at 55-65%
Rest 30 seconds between clusters, 3 minutes between sets
**Take from floor**
In the “rest” portion, complete 1 max unbroken set of bent over rows (at push press weight)
B.
Against a 15 minute clock:
Three rounds of:
5 power clean and jerks*
25 double-unders
*no push presses
Once three rounds have been completed, rest exactly 60 seconds
Score is total rounds and reps complete
Rx+ power clean + squat jerk 125/90
Katelyn
A.
Front Squat Clusters
Three rounds of:
5.5.5.5 at 50-60%
Rest 30 seconds between clusters, 3 minutes between sets
In the “rest” portion, complete 20 Bulgarian split squats (10 each leg)
B.
AMRAP in 12 minutes of:
Min 1: Bike for Calories
Min 2: Chest to Bar Pull-ups
Min 3: Farmers Carry Walking Lunges w DBs or KBs*
*each mat will count as a rep
Each exercise will be scored for reps
Masters: pull-ups
Rx+ ring muscle-ups, (70s/50s)
B.Smith
A.
In teams of two:
AMRAP in 8 minutes of:
Max Calories on Rower
8 Sandbag/D-Ball Clean Over Shoulder
Switch roles whenever 8 cleans have been completed
4 Minutes of rest
B.
AMRAP in 8 minutes of:
Max Calories on Ski Erg
100m Farmers Carry w Dumbbells
Switch roles whenever 100m farmers carry has been completed
4 Minutes of Rest
C.
AMRAP in 8 minutes of:
Max Calories on Assault Bike
20 Deadlifts w Kettlebells
Switch roles whenever 20 deadlifts have been completed
***Each section is scored for calories***
A.
Last done: 1/25/2019
Thruster
Every 2.5 minutes for 7 sets:
Set 1: 21 reps
Set 2: 18 reps
Set 3: 15 reps
Set 4: 12 reps
Set 5: 9 reps
Set 6: 6 reps
Set 7: 3 reps
Start light and build by feel
Score is total combined weight lifted for all sets
B.
Three rounds of:
24 Single Arm DB Overhead Lunges (12 each arm/leg)
18 Single Arm DB Thrusters (9 each arm)
12 Single Arm Devil Presses (6 each arm)
Rx+ 70/50