Basic everyday WODs.
A.
Front Squat
Three sets of 2.2.2.2. at 75-80%
Rest 30 seconds between clusters, 3 minutes between sets
B.
Last done: 7/16
“Tried and True”
AMRAP in 6 minutes of:
18 Wall-Balls (20 / 14)
12 Pull-ups
Rest 4 minutes
AMRAP in 6 minutes of:
12 Wall-Balls
6 Pull-ups
Rx+ 30 / 20, chest to bar
Each AMRAP will be scored for reps (AMRAP 1: 30 rounds
Wes
A.
In teams of 3, complete 25 minutes of the following waterfall style:
20 Calories on AB or Rower
20 Toes to Bar
20 Wall-Balls
20m Farmers Carry + 20 DB/KB Deadlifts
25/20 Push-ups
Waterfall: each partner will start at a different exercise and can only move on to the next exercise if the partner before them has finished their designated reps.
Rex
A.
Power Snatch
12 minutes to build to a heavy set of 2
B.
“Evan’s Revenge”
Five rounds for time of:
5 Power Snatches (135 / 95)
10 Burpees Over the Bar
Rx+ 165/105
Scheming?
A.
For time:
Row 100/80 Calories
B.
Five rounds for time of:
15 Hang Power Cleans (135 / 95)
15 Chest to Bar Pull-ups
Master’s
5 RFT:
15 HPC (95/65)
15 Pull-ups
Liz
A.
“Specter”
Six rounds for reps of:
1 minute of Wall-Balls (20 / 14)
1 minute of Box Jump Overs (24 / 20)
1 minute of Ball-Slams (pick weight)
1 minute Rest
Score will be total reps combined.
A.
Split Jerk
Every minute, for 12 minutes: 2 reps
Starting moderately heavy, increase every 3 minutes
B.
AMRAP in 15 minutes of:
40 Double-unders
20 Weighted Sit-ups (15 / 10)
10 Strict Handstand Push-ups
Jackson
A.
Back Squat
Three sets of: 2.2.2.2. at 75-80%
Rest 30 seconds between clusters, 3 minutes between sets
B.
AMRAP in 12 minutes of:
200m Run
7 Front Squats (155 / 105)
14 Kettlebell Swings (53 / 35)
Rx+ OHS, KB Snatch (7R, 7L)
Ari
A.
In teams of 3, with only one person working at a time, complete:
1200m Run (alternating every 200m)
100 Kettlebell Swings (53 / 35)
80 Thrusters (75/55)
40 Burpees
1200m Run
40 Burpees
80 Thrusters
100 Kettlebell Swings
1200m Run
Leafblower
A.
Power Clean 2-2-2-2-2-2
Increasing the load each set, establish a heavy set of 2 power cleans
B.
For time:
30 Power Cleans (185 / 125)
50 Alternating DB Snatches (50/35)
700m Run
Master’s:
120/85
35/20
700m
Roach
A.
Turkish Get-ups
B.
“Cindy”
5 Pull-ups
10 Push-ups
15 Air Squats
Or, if you have gotten 20+/17+ rounds on Cindy, you can try:
“Mary”
5 Handstand Push-ups
10 One Legged Squats
15 Pull-ups