Basic everyday WODs.
Sisco
A.
Row
10 rounds for calories of:
30 seconds on
30 seconds off
Rest 3 minutes
B.
Ski
10 rounds for calories of:
30 seconds on
30 seconds off
Rest 3 minutes
C.
Assault Bike
10 rounds for calories of:
30 seconds on
30 seconds off
Hump Day Feels
A.
Snatch Complex
Every minute, for 12 minutes:
1 power snatch + 1 hang squat snatch + 1 overhead squat
Start light, and increase by feel every 3 minutes
B.
For time:
20-18-16-14-12 Wall-Balls
10-8-6-4-2 Power Snatches
5-4-3-2-1 Devil Presses
Rx+ 30/20, 145 / 100, 50s/35s (Devil Thrusters)
A.
Split Jerk
Every minute, for 12 minutes:
2 split jerks at 65-75%
B.
AMRAP in 12 minutes of:
50 Double-unders
20 Kettlebell Swings (53 / 35)
10 Strict Presses (95 / 65)
Rx+ 125/80
A.
Front Squat
Every 2 minutes, for 12 minutes (6 sets):
4 reps at 75-85% (or 5-25lbs heavier than last week)
After each set: 20 strict abmat butterfly sit-ups
B.
Every minute, for 15 minutes:
Min 1: 8 Burpee Box Jump Overs – Facing (24 / 20)
Min 2: 10 Front Rack Lunges (135 / 95)
Min 3: 12 Toes to Bar
Masters: 20/16 inches, 85/60
Rx+ 10 BBJO, 12 OH Lunges, 14 TTB
A.
In teams of two, complete the following:
40 Synchro Alt DB Snatches (50 / 35)
60 Pull-ups
40 Synchro DB Alt Goblet Lunges
60 Handstand Push-ups
40 Synchro DB Alt Goblet Lunges
60 Pull-ups
40 Synchro DB Snatches
Rx+ chest to bar, strict hspu, OH lunges
Or, working solo, cut the pull-ups and hspu in half
Chad
A.
Clean and Jerk Complex
Every 90 seconds, for 15 minutes (10 sets):
3 power cleans + 3 front squats + 3 power jerks
Starting light, increase every 2 sets (5 total loads)
B.
For time:
1000m/850m Ski
50 toes to bar
25 hang squat clean thrusters
Rx+ 145/100
Kav
A.
Double-unders
Against an 8 minute clock complete:
25 unbroken double-unders
Score is total rounds
If you trip at rep 24, you must
start over.
Scale tip: Adjust the reps to a number you
can consistently hit
B.
Every 5 minutes, for 20 minutes:
25 kettlebell swings (53 / 35)
25 wall-balls (20 / 14)
25/18 calories on assault bike
Each round will be scored for time
***each round, subtract 2 reps/cals***
round 2: 23/23/23
rounds 3: 21/21/21
round 4: 19/19/19
Masters: 35/26, 14/10, 23/17 cals
Rx+ 70/53, 30/20 (and no subtracting reps)
Lauren and Katelyn
A.
Split Jerk
Every 90 seconds, for 15 minutes:
3 jerks at 60-70%
(on last rep, pause in split for 3 sec)
B.
For time:
1000m row
50 bench presses
25 burpee box jumps (24 / 20)
A.
Front Squat
Every 2 minutes, for 12 minutes (6 sets):
5 reps at 70-80% (or 5-20 lbs heavier than last week)
After each set: 20-30 strict abmat butterfly sit-ups
B.
AMRAP in 14 minutes of:
10 Alt Front Rack Lunges
150m Run
10 Alt Dumbbell Box Step Overs (24 / 20)
150m Run
Masters: 20/16 inch box
Rx+ 155/105, 50s/35s
A.
“Laborsome”
Thrusters
Pull-ups
Dumbbell Snatches
Assault Bike for Calories
Concept 2 Row for Calories
Burpee Box Jumps – Facing
More details will be shared at the gym.
See you there!