Basic everyday WODs.
A.
Back Rack Reverse Lunges
10-10-10-10-10 Building
*not alternating
B. (repeat)
Six rounds for max reps::
30 seconds of thrusters (95 / 65)
Rest 30 seconds
30 seconds of box jump overs (24 / 20)
Rest 30 seconds
Masters: 65/45, 20/16
A.
In teams of two, with only one person working at a time, complete the following
Against an 8 minute clock:
45c Assault Bike + 90 Front Squats
Against an 8 minute clock:
45c Ski + 90 Pulls-ups
Against an 8 minute clock:
45c Assault Bike + 90 Back Squats
Against an 8 minute clock:
45c Ski + 90 Toes to Bar
If 90 reps is not acquired before the 8 minute mark,
treat it as an 8 min AMRAP and accumulate as close to 90 as possible
Ladies: 33 bike, 33 ski
Kevin
A.
Clean Complex
B. (repeat)
“DT”
Five rounds for time of:
12 Deadlifts (155 / 105)
9 Hang Power Cleans
6 Shoulder to Overhead
Staff Sgt. Timothy P. Davis was a decorated and well respected, special operations command airman who died when his vehicle was hit with an IED during Operation Enduring Freedom in Afghanistan on February 20, 2009. A native of Aberdeen, Washington, Davis was survived by his wife and his 1 year old son. Sergeant Davis, or as many knew him “DT”, originally enlisted in the services in 1999. His military decorations include the Bronze Star, Purple Heart, Air Force Commendation Medal and the Air Force Achievement Medal.
A.
For time:
100c Assault Bike
B.
Every 6 minutes, for 24 minutes (4 rounds):
40m Sled Push
30 Wall-Balls
20/14c Assault Bike
Coach Sarah demoing a good “catch” or set-up position on the rower. 1) Shoulders in front of hips 2) shins vertical 3) a gap between the seat and achilles 4) arms reaching 5) back at extension and head neutral 6) and ready to produce all the power with the legs, then hips, then arms!
A.
Bench Press and Sit-ups
B.
Every minute, for 15 minutes (5 rounds):
Min 1) Row for Calories
Min 2) DB Bench Press
Min 3) Pull-ups
A.
Deadlifts and Double-unders
B.
Every minute, for 10 minutes:
4 Devils Presses
Max Reps Box Jumps
Patriot 4 Life Fundraiser Event
A.
Back Rack Reverse Lunge
B.
1-2-3-4-5-6-7-8-9-10 etc
Thrusters
Burpees Over the Bar
Work for 1 minute, rest for 1 minute for 8 rounds
A.
Every 3 minutes, for 30 minutes (10 rounds):
12c Ski
10 Pull-ups
3-2-1 Squat Clean & Jerks (building)
Ski calories and pull-up reps remain constant
Rounds 1, 2, 3 complete 3 CJ
Rounds 4, 5, 6 complete 2 CJ
Rounds 7, 8, 9, 10 complete 1 CJ
Rx+ 15/12c ski, 6 BMU
500m Row. Whoa.
A.
Row 500m
B.
On the minute, for 24 minutes (8 rounds):
Min 1) Row
Min 2) Push-ups or Ring-dips
Min 3) Kettlebell Swings
Rx+ ring MU