Basic everyday WODs.
Karen
A.
Shoulder Press 2-2-2-2-2-2-2
Spend 12 minutes building to a heavy set of 2 on the strict press
B.
Last done: September 27, 2016
AMRAP in 12 minutes of:
9 Strict Presses (95 / 65)
12 Toes to Bar
15 Abmat Butterfly Sit-ups
Rx+ 125 / 75
3rd Annual Canoe Trip
A.
Back Squat
Every 2 minutes, for 10 minutes (5 sets): 2 reps at 80-85%
B.
AMRAP in 12 minutes:
200m Run
12 Burpees
6 Front Squats (185 / 125)
Rx+ 205/135
A.
“Tail Pipe”
In teams of two, both partners complete three rounds each of:
Partner A: 250m Row
Partner B: Hold two KB in the Front Rack (2×53, 2×35)
At minute 15:
B.
“Gas Mask”
In teams of two, both partners complete three rounds each of:
Partner A: 20 Calories on Assault Bike (Ladies: Airdyne)
Partner B: 15 Burpees to a Target 6 inches above reach
Shannon
A.
Power Snatch (3 position)
Every 2 minutes, for 16 minutes (8 sets): snatch from the hip, mid thigh, and floor
Starting light, increase the load every 2 minutes (4 loads)
B.
AMRAP in 10 minutes:
10 DB Squat Snatches (50 / 35)
30 Double-Unders
A.
Pull-ups
Every minute, for 10 minutes: 15 seconds of pull-ups
Score will be total reps.
Rx+ Chest to bar
B.
For time:
5k Run
If running is problematic, we will substitute w/ a 5k Row.
Holleyman -U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.
A.
Last done: 9/8/16
“Holleyman”
30 rounds for time of:
5 Wall-Balls (20 / 14)
3 Handstand Push-ups
1 Power Clean (225 / 155)
Sarah A.
A.
Push Press 3-3-3-3-3-3
Spend 15 minutes building to a heavy set of 3
B.
AMRAP in 11 minutes of:
3-6-9-12-15-18-21-24 rep rounds of:
Alt. Walking Lunge Steps w/ DB Overhead (1 DB, switch arms as needed, 50 / 35)
Toes to Bar
Rx+ 70 / 50
A.
Front Squat
Every 2 minutes, for 10 minutes (5 sets): 3 reps at 75-80%
B.
Three rounds for time of:
15 Overhead Squats (135 / 95)
15 Burpee Box Jumps (facing – 24 / 20)
Sarah
A.
In teams of two, with only one person working at a time, complete the following:
Run Around the Block*
then
Ten rounds of:
10 Hang Power Cleans (135 / 95)
10 Front Squats (135 / 95)
10 Burpees Over the Bar
then
Run Around the Block*
*Both Partners Run
Or, working solo:
Run Around the Block
then
Ten rounds of:
5 Hang Power Cleans (135 / 95)
5 Front Squats
5 Burpees Over the Bar
then
Run Around the Block
Trouble
A.
Snatch 1-1-1-1-1-1-1-1
Starting light, take 15 minutes to build to a heavy hang squat snatch
Or, stay at lighter load and work technique
B.
AMRAP in 9 minutes of:
12 Kettlebell Swings (53 / 35)
9 Toes to Bar
6 Power Snatches (115 / 75)
Rx+ 70/53, 145/100