Basic everyday WODs.
Mincey and Pat
A.
In teams of two, complete as many rounds and reps as possible in 30 minutes of:
“Dissecting Kelly”
400m Run
30 Box Jumps (24 /20)
30 Wall-Balls (20 / 14)
Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.
Aubrey
A.
Hang Clean + Jerk + Clean
14 minutes to build to a heavy complex
B.
For time:
3-6-9-12-15-12-9-6-3 Box Jumps (24 / 20)
2-4-6-8-10-8-6-4-2 Toes To Bar
1-2-3-4-5-4-3-2-1 Power Cleans (155 / 105)
Rx+ 205 / 135
Paul
A.
Complete four rounds of the following:
AMRAP in 3 minutes of:
10 Calories on Assault Bike (ladies: Airdyne)
8 Thrusters (95 / 65)
100m Sprint
Rest 3 minutes after each AMRAP
Each AMRAP will be scored for reps.
Sarah
A.
Choose one of the following, and complete in as few sets as possible:
1) 60 Ring-rows
2) 50 Pull-ups
3) 40 Chest to Bar Pull-ups
4) 30/24 Bar Muscle-ups
Score will be total time, and total sets.
8 min cap
B.
Every 4 minutes, for 24 minutes (6 rounds):
20/16 Calorie Row
15 Overhead Squats (95 / 65)
10 Pull-ups
Rx+ 8/5 Ring MU
Coach Ari demonstrating how to safely bail a back squat
A.
Push Jerk
15 minutes to build to a heavy jerk
B.
AMRAP in 8 minutes of:
40 Double-unders
12 Push Jerks (115 / 75)
Rx+ 135 / 95
Cody and JoAnna
A.
Back Squat
18 minutes to build to a heavy single on the back squat
B.
Five rounds for time:
20 Kettlebell Swings
20 Wall-Balls (20 / 14)
Todd
A.
In teams of two, you and your partner will move through five stations trying to score as many reps/ points as possible in three rounds of the following movements:
60 seconds of Kettlebell Swings
60 seconds of Rest
60 seconds of Box Jump Overs
60 seconds of Rest
60 seconds of Assault Bike or Row for calories
60 seconds of Rest
60 seconds of Burpees
60 seconds of Rest
60 seconds of Anchored Sit Ups
60 seconds of Rest
*One partner works for the entire 60 seconds, and then rests while their partner works for 60 seconds. Each partner will cycle through until they complete each station three times.
Brandon
A.
Power Snatch
14 minutes to build to a heavy set of: 1 Power Snatch + 1 OH Squat
B.
AMRAP in 12 minutes of:
14 Kettlebell Swings (53/35)
14 OH Lunges (7R/7L)
*Every 3 minutes complete 100 Double-unders
John G
A.
Last Done 1/11/17
For time:
30/24 Calorie Row
30 Calorie Assault Bike (ladies: airdyne)
300m Run
30 Pull-ups
30 Push-ups
300m Run
30 Toes to Bar
30 V-ups
300m Run
30/24 Calorie Row
30 Calorie Bike
300m Run
Rx+ chest to bar, HSPU, sub V-ups w GHD
Best Evan
A.
Rope Climbs and Handstand Walks
Every minute, for 10 minutes:
Min 1: 1-2 Rope Climbs
Min 2: 10m HS Walk or HS Walk Progressions
B.
For time:
21-15-9-9-15-21 rep rounds of:
Alternating DB Power Snatches (50 / 35)
Wall-Balls (20 / 14)
Rx+ 70/50, 30/20