Basic everyday WODs.
A.
Deadlift
5 x 4 at ~70-80%
After each set: 5 TALL box jumps
B.
AMRAP in 14 minutes of:
18 Kettlebell Swings (53 / 35)
12 Weighted Butterfly Sit-ups (25/15)
18 Box Jump Overs (24 / 20)
12 Weighted Butterfly Sit-ups
Masters: 35/26 kb, 15/10 lb plate, 20/16 in box
Rx+ double KB snatch (35s/26s), 26/22 inch box
Noble
A.
Ski Intervals
Every 3 minutes, for 15 minutes:
20/15 Calorie Sprint on Ski Erg
B.
For time:
AMRAP in 6 minutes of:
500m/400m Ski
20 Power Snatches
Then, with remaining time:
Max Pull-ups
Rest 3 minutes, then repeat
Rx+ 115/75, bar mu
Katie
A.
Push Press
5-5-5-5-5
Starting light, increase the weight each set and establish a 5RM
B.
“Scooped”
Last done: 9/17
AMRAP in 10 minutes of:
10 Strict Presses (75 / 55)
30 Double-unders
Masters: 65/45
Rx+ 105/65
C.
Optional:
AMRAP in 8 minutes of:
8 Double Russian KBS (heavy)
8 V-ups
8 Hand Release Push-ups
A.
Front Squat
5-5-5-5-5
Starting light and increasing the load each set, build to a 5RM
B.
“Whipper the Chipper”
For time:
50 Wall-Balls (20 / 14)
40m Front Rack Walking Lunges w DBs
30/22 Calories on Assault Bike
20 Devil Presses
Masters: 14/10 lb ball, 25/18 Cals
Rx+ 30/20, 50s/35s OH lunges, 10 ring muscle ups
A.
In teams of two, with only one person working at a time, complete the following:
5 Minutes Max Lunges w DB or KB in Farmers Carry (pick weight)
5 Minutes Max Calories Row
5 Minutes Max Kettlebell Swings (53 / 35)
5 Minutes Max 50m sprints
5 Minutes Max Burpee Box Jump Overs (24 / 20)
Rx+ 50s/35s (front rack lunge), 70/53
Which stance is optimal when squatting? Well, it depends. Come figure out why! Tomorrow (Saturday) at 11:00 AM, BeReady PT will be dropping bombs of knowledge regarding YOUR squat.
A.
Every 3 minutes, for 30 minutes (10 rounds*):
50 Double-unders
10 Handstand Push-ups
5-3-1 Thrusters**
Rounds 1, 2, 3: complete 5 thrusters
Rounds 4, 5, 6: complete 3 thrusters
Rounds 7, 8, 9, 10: complete 1 thruster
*Each round will be scored for time
**Start light and build to a max!
Masters: 40 DU, hand release push-ups
Rx+ 60 DU, strict hspu
A.
Row
5 attempts at establishing your Max Watts
B.
Every minute, for 16 minutes:
1) Pull-ups
2) Row for Calories
3) Box Step-ups w DB
4) Assault Bike for Calories
Rx+ bar muscle-ups
Rx+ 125 / 90
Masters: 65 / 45, burpees to a 45 lb plate
A.
Push Press w Pause
Every 3 minutes, for 12 minutes (4 sets):
5 reps at ~75%
Pause in dip for 3 seconds, pause overhead for 3 seconds
After each set: 16 russian twists w 1 sec pause
B.
AMRAP in 15 minutes of:
7 Jerks
14 Toes to Bar
21 Box Jump Overs (24 / 20)
Rest exactly 60 seconds after each round
Masters: 20/16
Rx+ 185/120
A.
Pause Front Squats
Every 4 minutes, for 12 minutes (3 sets):
5 reps at ~75% (or 5-20lbs heavier than last week)
After each set: 16 split squats (8 each leg)
B.
For time:
300m Run
30 Wall-Balls (20 / 14)*
15 Power Cleans
300m Run
21 Wall-Balls
12 Power Cleans
300m Run
12 Wall-Balls
9 Power Cleans
*any break in a set of wall-balls results in a 100m run penalty
Masters: 14/10 lb ball
Rx+ unbroken at 30/20, 205/145 in multiples of 3, an extra 300m run after the 9 PC