Basic everyday WODs.
James
Strength
Power Clean
Every minute, on the minute, for 12 minutes, perform 2 Power Cleans at 75-85% of 1 rep max
Conditioning
For time:
42-30-18 Wall-Balls (20 / 14)
21-15-9 Ring-dips
Rx+ 30 / 20, MU rings
Jackie, Rachel
Gymnastics
Spend 15 minutes working on three different gymnastics movements. Ideally, you will choose movements that are a weakness – Muscle-ups, toes to bar, knees to elbows, pull-ups, handstand push-ups, handstand holds/walking, pistols, double-unders
An effective way to do this is to choose three exercises and do short skill sets.
Here is an example:
Three sets, NOT for time, of:
5-10 Handstand Push-ups
10-12 Knees to elbows
30-50 Double-unders
Conditioning
AMRAP in 18 minutes of:
12 Overhead Squats (95 / 65)
6 Burpee Pull-ups (arms must be at full extension before the pull-up is initiated)
Rx+ 135 / 95, burpee muscle-ups (rings)
Overhead Squat with Pat Sherwood
Seaneen
Strength
Press 5 x 5 at 60% of 1 rep max
Immediately after each set: 8 / 5 strict dead hang pull-ups, then rest 60 sec
Conditioning
EMOM until failure:
1 Thruster (95 / 65 lbs)
1 KB Swing (70 / 53 lbs)
1 Abmat Butterfly Situp
*Add one rep per movement per minute
**You are done once you are unable to complete the designated reps within the 60 second cap
A Day in the Life of Lauren Fisher:
FQ
Strength
Pause Back Squat 5 x 5 at 60% of 1 rep max (3 sec hold in bottom position)
Immediately after each set: 20 Abmat Sit-ups, then rest 90 seconds
Conditioning
For time:
200 m run
20 Front Squats (105 / 70)
20 Toes to Bar
200 m run
15 Front Squats
15 Toes to Bar
200 m run
10 Front Squats
10 Toes to Bar
200 m run
Rx+ 155 / 105
Read this, and then read it again and again. 42 things I learned leading up to 2013 – John Welbourne
Collin, Rachel, Tim
Warm up
Medicine Ball Drills
Conditioning
Complete the following for time:
800 m run
30 Pull-ups
30 Burpee Box Jump Overs (24 / 20)
30 Pull-ups
800 m run
Dean, Chris and Will
Strength
Thruster
Take 15 minute to build to a heavy thruster for the day (from the floor)
Conditioning
AMRAP in 10 minutes of:
5 Thrusters (135 / 95)
10 Alternating Front Rack Lunges (135 / 95)
15 Kettlebell Swings (53 / 35)
All You Can Eat – Wired
Harley
Strength
Deadlift 1-1-1-1-1-1-1
Increasing the load each set, establish a 1 rep max deadlift
**20 min cap**
Conditioning
For time
30-20-10 rep rounds of:
Deadlifts (165 / 105)
Toes to bar
**12 minute cap**
Rx+ 225 / 155
Fed Up. An important and must see documentary coming out on dvd:
Sarah
Gymnastics
Spend 10-15 minutes working on three different gymnastics movements
Some movements to consider: Handstand push-ups, ring-dips, muscle-ups, push-ups, strict pull-ups, L-sits, pistols, double-unders, handstand walking, handstand holds, etc…
Conditioning
Four sets of:
Against a 4 minute running clock:
300 m Run
15 Burpees to a plate – facing (45)
Max Wall-Balls (20 / 14)
2 min rest after each set
Score will be total Wall-Balls completed
Rx+ 7 / 4 Burpee Muscle-ups, 30 / 20
Emily
Strength
Shoulder Press 3 x 60%, 3 x 70%, 2 x 80%, 2 x 90%, 1 x 95%, 1 x 100%, 1 x 103-105+%
or
If you don’t have a 1 rep max, go by feel and follow this rep scheme while increasing the load each set:
3-3-2-2-1-1-1
Conditioning
For time:
9-15-21-21-15-9 rep rounds of:
Push Press (95 / 65)
Box Jumps (24 / 20)
Rx+ 135 / 95, 30 / 24
**14 minute cap**
SCHEDULE CHANGE: We are suspending the 7:00 AM class until further notice.
Johnson … in the box?
Strength
Back Squat 3 x 60%, 3 x 70%, 2 x 80%, 2 x 90%, 1 x 95%, 1 x 100%, 1 x 103-105+%
No 1 rep max for the back squat? Follow this rep scheme and increase the load each set: 3-3-2-2-1-1-1
Our squat cycle has once again come to an end. Many of you have already hit 5-RM and 3-RM PRs, but it’s time to test for a new 1 rep max. Make all your hard work pay off… Bring on the PRs!
***20 minute cap***
Safety first: use a spotter!
Conditioning
AMRAP in 10 minutes of:
10 Pull-ups
15 Front Squats (95 / 65)
30 Double-unders
Rx+ C2B, 115 / 75