Basic everyday WODs.
A.
Every 6 minutes, for 36 minutes (6 rounds):
30/24 Calories on Rower
20 Toes to Bar
6-5-4-3-2-1 Squat Snatches
Round 1: 6 snatches
Round 2: 5 snatches
Round 3: 4 snatches
Round 4: 3 snatches
Round 5: 2 snatches
Round 6: 1 snatch
A.
For time:
Ski 100/80 Calories
B.
For time:
150 Double-unders
Then,
30-20-10 rep rounds of:
Deadlifts (185 / 125)
Med Ball Butterfly Sit-ups (20 / 14)
Then,
150 Double-unders
Masters: 155 / 100, 14/10
Rx+ 200 double-unders, 225/155, GHDSU w medball
A.
Clean – 3 Position
Every 90 seconds, for 15 minutes (10 sets):
1 hang squat clean + 1 low hang squat clean + 1 squat clean (floor)
B.
AMRAP in 3 minutes of:
9 hang power cleans (115 / 75)
9 burpees over the bar
Rest 90 seconds
AMRAP in 3 minutes of
6 power cleans (135 / 95)
6 burpee box jumps (facing, not over 24 / 20)
Rest 90 seconds
AMRAP in 3 minutes of
3 squat cleans (155 / 105)
3 burpee dumbbell deadlift box step overs (24 / 20)
Masters: 75-95-115 / 55-65-75, 20/16
Rx+ 145-175-205 / 100-120-140, 50s/35s
David V.
A.
Shoulder Press
10-8-6-4-2
After each set: 8 bent-over rows (supinated grip)
B.
AMRAP in 14 minutes:
12 Box Jump Overs (24 / 20)
10 Kettlebell Swings (53 /35)
8 Handstand Push-ups
Masters: 20/14, 35/26, strict presses
Rx+ 70/53, strict 8/6
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Seth
A.
Clean and Jerk
Every minute, for 12 minutes: 1 clean + 2 jerks
Starting at a moderate load, increase every 3 minutes
B.
AMRAP in 13 minutes of:
75 Double Unders
25 Wall-Balls (20 / 14)
15 Power Cleans (125 / 90)
Rx+ 30/20, 155/105
Maggie
A.
Every 8 minutes, for 32 minutes (4 rounds):
30/24 Calories on Ski Erg
30 Abmat Butterfly Sit-ups
60m Double KB Waiter Walk
30 Double Russian KB Swings
Rx+ GHDSU, 60ft HSW, 53s/35s
A.
Snatch
Every minute, for 10 minutes:
Min 1-5 (5 sets): 2 squat snatches
Min 6-10 (5 sets): 1 squat snatch
*Build to a load heavier than what you’ll be doing in the workout
B.
AMRAP in 18 minutes of:
3 squat snatches (140 / 95)
9 chest to bar pull-ups
Rest exactly 30 seconds
Masters: power snatches (95 / 65), pull-ups
Rx+ 175 / 115, 6/4 bar muscle ups
Harvey
A.
Shoulder Press
Min 0:00-8:00:
Build to heavy set of 3
Minutes 8:00-10:00
Rest (and load up to 80% of todays 3RM)
Minute 10:00
Max reps at 80%
B.
Three rounds of:
18 Handstand push-ups
24 Single Arm DB Hang Power Clean and Jerks (50 / 35)*
300m Run
*12 each arm, broken however
Masters: 35 / 20, hand release push-ups
Rx+ 6/4 inch deficit (6 inch = 45+25 hi temp, 4 inch = 45 hi temp), 70/50
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Of course, friends and family welcome. (Children under 2, no ticket required.)
A.
Tempo Front Squat
5 x 5 at 60-65% (33X1)
B.
Every minute, for 15 minutes:
Min 1: 8 Burpee Box Jump Overs (facing, not over 24 / 20)
Min 2: 10 Front Rack Lunges (135 / 95)
Min 3: 12 Toes to Bar
Masters: 20/16 inches, 85/60
Rx+ 10 BBJO, 12 OH Lunges, 14 TTB