Basic everyday WODs.
Ari
A.
Three sets, for quality, not time:
6-12 Strict Dead Hang Pull-ups
6-12 Strict HSPU
15-20 V-ups
Rx+ weighted strict PU (DB between thighs), strict deficit (45/25 lb plate)
B.
“Cindy”
AMRAP in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Air Squats
Alisha and David
A.
Push Press
Every minutes, for 12 minutes: 2 reps
Starting moderately heavy, increase the load every 3 minutes
(~60% to ~80%, or go by feel)
B.
“Eagle Claw”
Last done: 7/22/15
AMRAP in 12 minutes of:
10 Burpees
25 Double-unders
Pikal
A.
Front Squat
Every minute, for 12 minutes: 2 reps
Starting moderately heavy, increase the load every 3 minutes
(~60% to ~80%)
B.
Three rounds of:
30 Front Rack Reverse Lunges (115 / 75)
400m run
Rx+ 150 / 100
Exercise may be #1 way to prevent dementia | Futurity
Lufburrow
A.
In teams of two, with only one person working at a time, complete the following:
Run Around the Block*
Then
Complete 10 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
Carly
A.
Overhead Squat
40% x 3
50% x 3
60% x 3
70% x 2
80% x 1
85% x 1
90% x 1
95% x 1
101% x 1
101+% x 1
Rest 90-120 seconds between sets
*If don’t have a max, disregard the percentages, but follow the rep scheme and build to a heavy single
B.
AMRAP in 9 minutes of:
3-6-9-12-15-18-21 etc rep rounds of:
Overhead Squats (95 / 65)
Toes to Bar
Rx+ 120 / 85
Have you had your 8 Mile moment? | John Welbourne
A.
1-2 Attempts at a max set of unbroken Wall-Balls (20 /14)
Rx+ 30 / 20
B.
1-2 attempts at a max set of unbroken Pull-ups or Ring Rows
Rx+ Chest to Bar
C.
AMRAP in 20 minutes of:
10 Thrusters (105 / 70)
15 Slam-Balls
200m Run
Rx+ 135 / 95, 50/40
Joe F. Brannon III
A.
Deadlift
40% x 3
50% x 3
60% x 3
70% x 2
80% x 1
85% x 1
90% x 1
95% x 1
101% x 1
101+% x 1
Rest 90-120 seconds between sets
B.
“Glaze”
Last done: 10/21/15
For time:
21-15-9-9-15-21 rep rounds of:
Kettlebell Swings (53 / 35)
Box Jumps (24 / 20)
Rx+ 70 / 53
Exercising together can have a positive effect on our brain’s fight or flight response
Newman
A.
Shoulder Press
40% x 3
50% x 3
60% x 3
70% x 2
80% x 1
85% x 1
90% x 1
95% x 1
101% x 1
101+% x 1
Rest 90-120 seconds between sets
B.
“Scooped”
Last done: March 15, 2016
AMRAP in 10 minutes of:
10 Shoulder Presses (75 / 55)
30 Double-unders
Rx+ 105 / 65
Christiana
A.
Max out Monday!
Back Squat
40% x 3
50% x 3
60% x 3
70% x 2
80% x 1
85% x 1
90% x 1
95% x 1
101% x 1
101+% x 1
Rest 90-120 seconds between sets
B.
AMRAP in 7 minutes of:
7 Hang Squat Cleans (135 / 95)
7 Burpees Over the Bar
Tim G somewhere in Ireland doing the obligatory CF pose. Pistol squats and handstand holds. I don’t know if any other movement looks cool. I’d love to get more pictures like this. Text or email them to me, and I’ll be happy to share them here and on social media.
A.
“Tail Pipe”
In teams of two, complete the following:
Three rounds each of:
250m Row*
*While one person rows, the other holds 2 kettlebells (53 / 35) in the front rack
At minute 16:00:
B.
In teams of two, alternating roles every 30 seconds, complete as many reps as possible:
For 10 minutes:
Min 1: Thrusters (95 / 65)
Min 2: Pull-ups
CANOE TRIP
We are headed to Foggy Bottom Canoe right after the 10 AM class today. Be sure to have everything ready to go so we can get this thing rolling!