Basic everyday WODs.
JoAnna
A.
Front Squat
Three sets of 4.4.4.4. at 60-65%
Rest 30 seconds between clusters, 3 minutes between sets
B.
AMRAP in 10 minutes of:
6 Hang Squat Clean Thrusters (115 / 75)
9 Chest to Bar Pull-ups
12 Box Jump Overs (24 / 20)
Sorry for the inconvenience!
Courtney
A.
In teams of two, with only one person working at a time, complete the following:
AMRAP in 4 minutes:
60 Thrusters (95 / 65) [65/45]
Max Pull-ups
Rest 2 minutes
AMRAP in 4 minutes of:
400m Run*
Max DB Snatches
Rest 2 minutes
AMRAP in 4 minutes:
45 Thrusters (115 / 75) [75 / 55]
Max Toes to Bar
Rest 2 minutes
AMRAP in 4 minutes of:
400m Run
Max Ball Slams (pick weight)
Rest 2 minutes
AMRAP in 4 minutes of:
30 Thrusters (135 / 95) [95 / 65]
Max Calories on Rower
*Both Partners run
Symkowee
Minute 0:00-1:30
Pull AMFAP (as many feet as possible)
Partners will have 90 seconds to pull the sled as far as they can, changing directions every 50 feet. Only one partner may pull at a time, but you may switch out as needed. There will be markings every 10 feet for scoring purposes.
Loading:
Rx 180/ 130
Scaled: 130 / 100
Minute 1:30 – 3:00
Push AMFAP (as many feet as possible)
When the clock reaches 1:30, partners will immediately begin pushing the prowler, changing directions every 50 feet. Only one partner may push at a time, but you may switch out as needed. There will be markings every 10 feet for scoring purposes.
Loading:
Rx: 165/125
Scaled: 125 / 75
A.
Every 6 minutes, for 30 minutes (5 sets):
40 Double-unders
20 Pull-ups
15 Box Jumps (24 / 20)
10 Hang Squat Snatches (105 / 70)
Rx+ chest to bar, 140/95
Hicks
A.
Sled Pulls and Prowler Pushes
B.
For time:
Row 2k
Pikal
A.
Power Clean 3-3-3-3-3-3
15 minutes to build to a heavy triple
B.
AMRAP in 12 minutes of:
9 Power Cleans (115 / 75)
12 Front Racked Reverse Lunges (115 / 75)
15 Toes to Bar
Rx+ 145 / 100
Alejandro
A.
Push Jerk
Every minute, for 10 minutes: 2 jerks at 75-80%
B.
“Shoulder Smolder”
Last done: 4/26/16
300m Run
30 Shoulder to Overhead (115 / 75)
300m Run
30 Ring-dips
300m Run
30 Handstand Push-ups
300m Run
Rx+ 155/ 100, 15/10 RMU, SHSPU
Pavel
A.
Back Squat
Three sets of 4.4.4.4. at 60-65%
(or 5-15lbs heavier than your last cluster BS session)
Rest 30 seconds between clusters, 3 minutes between sets
B.
“The Horn”
Last done: 1/9/17
AMRAP in 10 minutes of:
2-4-6-8-10-12-14-16-18-20 Wall-Balls (20 / 14)
1-2-3-4-5-6-7-8-9-10 Burpee Box Jump Overs (24 / 20)
Rx+ 30 / 20
Kenzie
A.
Minute 0:00-16:00 complete the following relay style:
Run 600m
60 Double-unders
Run 400m
40 Double-unders
Min 18:00-30:00
36-30-24-18 rep rounds of:
Hang Power Cleans (115 / 75)*
Wall-Balls (20 / 14)**
Ball-Slams (pick weight)***
*1 person cleans, the other hangs from a bar
**1 person does WB, the other holds a plank
***1 person does SB, the other holds the bar in the front rack
Drew
Partner A completes the following for time:
20/12 Calories on Assault Bike
40 ft Walking Lunge w/ DBs in Front Rack (50s/35s)
20 Handstand Push-ups
40 ft Walking Lunge w/ DBs in Front Rack
20/12 Calories Assault Bike
As soon as Partner A completes the above, Partner B goes. Score will be total time.
13 minute cap.
SCALED:
14/9 Calories on Assault Bike
40 ft Walking Lunge w/ DBs in Front Rack (35s/20s)
20 Deficit Push-ups w/ Hands on DBs
40 ft Walking Lunge w/ DBs in Front Rack
14/9 Calories Assault Bike
A.
Clean + Front Squat + Jerk
Every minute, for 12 minutes: 1 Squat Clean + 1 FS + 1 Jerk
Starting moderately heavy, increase the load every 3 minutes
Increase load by feel
B.
AMRAP in 11 minutes of:
9 Burpees Over the Bar
7 Squat Cleans (135 / 95)
5/3 Bar Muscle-ups