Basic everyday WODs.
Running
A.
Shoulder Press
Every 3 minutes, for 12 minutes (4 sets): 7 reps at 73%
(or 2.5-5 lbs heavier than your last press session)
After each set: 12-20 V-ups
B.
“Helen”
Three rounds for time of:
400m Run
21 Kettlebell Swings (53 / 35)
12 Pull-ups
Josh
A.
Back Squat
Every 3 minutes, for 12 minutes (4 sets): 7 reps at 73%
(or 5- 10lbs heavier than your last squat session)
After each set: 10-20 clapping push-ups
B.
“Karen”
For time:
150 Wall-Balls (20 / 14)
or
13.3
AMRAP in 12 minutes of:
150 Wall-Balls (20 / 14)
90 Double-unders
30 Ring Muscle-ups
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Do we make the lift?
A.
In teams of two, with partners alternating complete rounds, AMRAP in 30 minutes of:
3 Bear Complexes (95 / 65)
6 Burpees Over the Bar
9 Pull-ups
*Every 6 minutes (min 6, 12, 18, 24): both partners run 400m
Rx+ 135 / 95, chest to bar
Katelyn
A.
Snatch + Overhead Squat
Every minute, for 15 minutes: 1 snatch + 1 OHS
Min 0-2: 60-65%
Min 3-5: 65-70%
Min 6-8: 70-75%
Min 9-11: 75-80%
Min 12-14: 80-85%
B.
“Randy”
For time:
75 Power Snatches (75 / 55)
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Emily H
A.
Clean and Jerk
Every minute, for 12 minutes: 1 clean and jerk
Increase the load every 3 minutes to the following percentages:
Min 0-2: 65-70%
Min 3-5: 70-75%
Min 6-8: 75-80%
Min 9-11: 80-85%
B.
“Click”
Last done: 8/4/15
Five rounds for time of:
15 Wall-Balls (20 /14)
15 Box Jump Overs (24 / 20)
Then,
Buy out: 400m Run
Rx+ 30 / 20 lb
Wes and Sam
A.
For time:
2k Row
Rest 10-15 minutes, then:
B.
AMRAP in 10 minutes of:
20 Kettlebell Swings (53 / 35)
20m Box Push
Rx+ 70 / 53, 45 / 25 plate on top of box
Age is just a number:
Garrett
A.
Shoulder Press
Every 3 minutes, for 12 minutes (4 sets): 7 reps at 70%
(or 2.5 – 5 lbs heavier than your last press session)
After each set: 12-20 V-ups
B.
For time:
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
Talor
A.
Back Squat
Every 3 minutes, for 12 minutes (4 sets): 7 reps at 70%
(or 5-10 lbs heavier than your last squat session)
After each set: 12-24 Hand Release Push-ups
B.
For time:
10-9-8-7-6-5-4-3-2-1 rep rounds of:
Hang Squat Cleans (95 / 65)
Pull-ups
Rx+ 155 / 95, chest to bar
Brett and Pikal
A.
In teams of two, with only one person working at a time, AMRAP in 12 minutes:
10 Hang Power Cleans (135 / 95)
10 Front Squats (135 / 95)
10 Burpees Over the Bar
Rest until 20:00, then:
B.
In teams of two, complete the following relay style:
400m Run
then complete three rounds of:
10 Burpee Box Jump Overs (24 / 20)
15 Wall-Balls (20 / 14)
Kenzie
A.
Snatch
Spend 15 minutes building up to a heavy snatch
B.
Last done: 9/25/15
“Corroded”
Complete 7 rounds for time of:
7 Overhead Squats (135 / 95)
27 Double-Unders