Basic everyday WODs.
Brady, Kevin, and B. Smith
A.
Complete the following for time:
150 double-unders
50 wall-balls
40 box jumps
30 handstand push-ups
20 devil presses
30 handstand push-ups
40 box jumps
50 wall-balls
150 double-unders
A.
Deadlift
Every 2 minutes, for 20 minutes (10 sets):
10/7 Calorie Row
4 Deadlifts
Start light and build by feel
B.
Every minute, for 10 minutes:
4 Power Cleans (135 / 95)
Max Toes to Bar
Masters: 95/65
Rx+: 185 / 125
Score is total TTB
A.
Push Press
5 x 5
B.
AMRAP in 15 minutes of:
5 Hang Squat Clean Thrusters
10 Pull-ups
150m Run
Rx+ 140 / 95, chest to bar
A week late, but congrats to Liz, Leah, and Corey for their 1st place finish. And Sarah, JoAnna, and Emily for their 2nd place finish. This Throwdown was a qualifier competition for the Granite Games and BOTH teams made the cut. Awesome work, ladies!
A.
Front Squat 5 x 5
5-10 lbs heavier than last week
B.
Every 3 minutes, for 15 minutes (5 rounds):
20/15 Calories on Assault Bike
10m Walking Lunges w DBs in Front Rack
Masters: 18/12 calories
Rx+ 24/18 calories, 12m OH lunges (50s/35s)
A.
In teams of 3, complete AMRAP in 30 minutes of:
30 Deadlifts
30 Box Jumps (24 / 20)
30 Pull-ups
30 Dumbbell Shoulder to Overhead*
*use two dumbbells
While 2 partners are working on the
movements above,
1 athlete will be running 200m.
The run must be completed in an ordered relay:
partner A runs, then partner B, then partner C.
Masters: 20/16 inches
Rx+ 245/165, 27/22 inches*, chest to bar, 50s/35s
A.
Snatch
Every minute, for 12 minutes:
2 squat snatches
Starting at a moderate load, increase every 3 minutes
B.
AMRAP in 11 minutes of:
1-2-3-4-5-6-7-8-9-10 etc of
hang squat snatches
5-10-15-20-25-30-35-40-45-50 etc of
double-unders
Masters: hang power snatches
Score is total reps
A.
Every 5 minutes, for 30 minutes (6 rounds):
20/15 Calories on Rower
15 Toes to Bar
10 Burpee Box Jump Overs (24 / 20)
Repeat from 10/5/17
A.
Clean
Every minute, for 12 minutes:
2 squat cleans
Increase the load every 3 minutes
B.
Four rounds for time of:
21 wall-balls
15 pull-ups
9 power cleans
Rx+ 5 rounds 30/20, chest to bar, 185/125
A.
Push Press 5 x 5
B.
AMRAP in 15 minutes of:
5 strict handstand push-ups
10 dumbbell snatches
150m run
Masters: strict presses
Rx+ deficit shspu, 70/50
A.
Front Squat 5 x 5
B.
“Money Maker”
AMRAP in 10 minutes of:
20 Kettlebell Swings (53 / 35)
20 Walking Lunges w Plate Overhead (45 / 35)