Basic everyday WODs.
A.
Bench Press
8-8-4-4-2-2
B.
Every minute, for 12 minutes (3 rounds):
Min 1) Shoulder Press > Push Press > Push Jerk
Min 2) Toes to Bar
Min 3) Ski for Calories
Rest 1 minute
Score will be total reps/cals accumulated
Round 1 will be Strict Presses (75 / 55)
Round 2 will be Push Presses (95 / 65)
Round 3 will be Jerks (115 / 75)
Masters 55-75-95 / 35-55-65
Rx+ 95-115-135 / 65-75-95
C.
*OPTIONAL*
Run 1 Mile
A.
Front Squats & Running
B.
For time:
100 back rack reverse lunge
At the start of every minute:
Burpees
A.
In teams of two, complete:
45 Synhcro Hang DB Snatch*
700m Run*
90 Box Jump Overs (24/20)
45 Handstand Push-ups
900m Ski
45 Handstand Push-ups (24/20)
90 Box Jump Overs
700m Run*
45 Synchro Hang DB Snatch*
*all done togther (synchro) as a team
A.
Thrusters
B.
For time:
50 Thrusters
50 Toes to Bar
At the start of every minute:Â
3 devil presses đ
A.
Assault Bike
Short and Sweet Time Trial
B.
On the minute, for 32 minutes (8 rounds):
Min 1) Assault Bike
Min 2) Farmers Carry
Min 3) Sandbag Bear Hug Squats
Min 4) Row
A.
Deadlifts & Double-unders
B.
AMRAP in 8 minutes
2-4-6-8-10-12- etc of:
Power Clean & Jerk
Chest to Bar Pull-ups
Masters: 105/70, pull-ups
Rx+ 165/115, ring muscle-upsÂ
A.
Bench Press
B. (Repeat)
AMRAP in 15 minutes of:
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Kettlebell Swings
Burpees to Target
A.
Back Rack Lunge
B.
Three rounds of:
21 Front Squats
12 Box Step Overs w DBs
400m Run
A.
Every 7 minutes, for 35 minutes:
24/19c Row
16 Toes to Bar
8 Devil Presses (50s/35s)
Masters: 35s/25s
Rx+ 30c row, 20 TTB, 10 DP