Basic everyday WODs.
A.
Every 3 minutes, for 30 minutes (10 rounds)
12c Ski
10 Pull-ups
3-2-1 Hang Squat Snatch
Ski calories and pull-up reps remain constantÂ
Rounds 1, 2, 3 complete 3 hang snatches
Rounds 4, 5, 6 complete 2 hang snatches
Rounds 7, 8, 9, 10 complete 3 hang snatches
Rx+ 15/12c ski, 5 BMU
A.
Assault Bike
B.
Every 6 minutes, for 24 minutes (4 rounds):
30c Assault Bike
200m Run
10 Box Step Overs w DBs
A.
Deadlifts
Every 2 minutes, for 18 minutes (9 sets):
12/9c Row
5-5-4-4-3-3-2-2-2 Deadlifts
B. (repeat)
For time:
25 Power Cleans
50 Wall-Balls
100 Double-unders
A.
Bench Press n Sit-ups
Every 2.5 minutes, for 6 sets:
6 bench press
24 Butterfly Sit-ups
B.
AMRAP in 12 minutes of:
12 Toes to Bar
10 DB Hang Clean + Jerk
8 HSPU
Rx+ 70/53, strictÂ
A.
Back Rack Deficit Lunges
B.
Every minute, for 15 minutes (5 rounds):
Min 1) 150m Run
Min 2) 10 Burpees Over the Bar
Min 3) 15 Front Squats
A.
In teams of two, complete the following:
50-40-30-20-10 rep rounds of:
hang power cleans (115 / 75)
wall-balls (20 / 14)
push presses
kettlebell swings (53 / 35)
Masters: 95/65, 14/10, 35/26
Rx+ 135/95, 30/20, 70/53
A.
Snatch
B. (repeat)
For time:
1000m Row or Ski
50 Alt DB Snatches
25 Overhead Squats
A.
For time:
50c Assault Bike
B.
Every 5 minutes, for 20 minutes:
20c Assault Bike
20 Toes to Bar
20m Walking Lunges w KBs
A.
Deadlifts and Running
B.
AMRAP in 8 minutes of:
5 Power Cleans
30 Double-unders
A.
Bench Press
B.
AMRAP in 12 minutes of:
30-20-10 rep rounds of:
Shoulder to Overhead
Pull-ups
Burpees to Target
If you finish, start in reverse rep scheme order (Ex: 10-20-30 STO, pull-up, burpee)
Rx+ 155/105, ctb