Basic everyday WODs.
Force For Families Woemn Rx – Congrats to Leah and Liz on their podium finish!
A.
Tempo Back Squat
5 x 5 at 60-65% (33X1)
B.
“Corroded”
Seven rounds for time of:
7 Overhead Squats (135 / 95)
27 Double-unders
Masters: front squats (120 / 80)
C.
Optional:
400m Farmers Carry w KB (2×53/2×35)
Every break you take, complete 8 burpees
A.
Against a 4 minute running clock:
21 Wall-Balls (20 / 14)
15 Sumo Deadlift High-Pulls (75 / 55)
9 Bar Facing Burpees
then, with remaining time:
Max Calories on Ski-Erg
Rest 2 minutes
Repeat 4 more times (5 rounds total)
The score each round will be total Calories on Ski-erg
B.
Optional
10 min EMOM:
Min 1: Weighted Butterfly Sit-ups (10/5 lb DB on chest)
Min 2: Hand Release Push-ups
A.
“Six Minute Abs ????”
Every minute, for 6 minutes:
Min 1: Abmat Butterfly Sit-ups
Min 2: Russian Twists (35 / 20 DB)
Min 3: Strict Knee Raises
Masters: 25/15 DB
B.
For time:
50 Box Step-ups w Barbell on Back (45 / 35, 24/20in)
25/20 Calorie Row
50 Jumping Back Squats (65 / 45)
25/20 Calorie Ski
50 Hang Power Cleans (115 / 75)
25/20 Calorie Row
50 Deadlifts (165 / 110)
25/20 Calorie Ski
Masters:
Step ups: 25 / 15lbs, 20/16 inch
Thrusters: 45/35
Hang Power Cleans: 65 / 45
Deadlifts: 135 / 95
Rx+ 65/45 – 85/55 – 135/95 – 185 / 125
Jo
A.
Shoulder Press
Every 2 minutes, for 12 minutes: 4 reps
Build to a 4RM
After each set: 30-60 Double-unders
B.
Five rounds for time of:
15 Push Presses (95 / 65)
15 Pull-ups
15 Box Jump Overs (24 / 20)
Masters: 65 / 45, 20 / 16
Rx+ 115/75 lb, chest to bar
C.
Optional:
Back Squat
Load a bar to 50% of your bodyweight and
complete as many unbroken reps as possible.
The goal is 100
A.
Snatch
Every minute, for 5 minutes: 3 snatches at 60-65%
Every minute, for 5 minutes: 2 snatches at 70-75%
Every minute, for 5 minutes: 1 snatch at 80-85%
B.
For time
600m Run
15 Power Snatches (115 / 75)
400m run
10 Power Snatches (135 / 95)
200m Run
5 Power Snatches (155 / 105)
Masters: 65/45 – 85/55 – 105/65
Rx+ 145 / 100 – 165 / 115 – 185 / 125
C.
Optional:
AMRAP in 5 minutes:
Russian KB Swings (AHAP)
Wes and Kenzie
A.
Front Rack Lunge
Every 3 minutes, for 15 minutes (5 sets):
10 front rack lunges (build in load)
After each set: 10 Bulgarian Split Squats (5R, 5L)
B.
“Squabble”
AMRAP in 10 minutes of:
21 Wall-Balls
12 Toes to Bar
David V.
A.
Against a 4 minute running clock:
21 Alternating Dumbbell Snatches (pick weight)
15 DB Goblet Squats
9 Burpees Over the DB
then, with remaining time:
Max Calories on Assault Bike
Rest 2 minutes
Repeat 4 more times (5 rounds total)
Each round will be scored for calories
OPTIONAL:
Every minute, for 10 minutes:
Min 1: max push-ups
Min 2: max butterfly sit-ups
Miranda
A.
Teams of 2:
AMRAP in 6 minutes:
12 Burpee Box Jump Overs (24 / 20)
Front Rack Hold (185 / 125)
Rest 4 minutes
B.
AMRAP in 6 minutes:
12/8 Calories Assault Bike
Iron Chair Hold
Rest 4 minutes
C.
AMRAP in 6 minutes
12/8 Calories C2 Rower
Deadlift Hold (185 / 125 – pronated grip, no mixed or hook grip)
Rx+ 205/135
Rest 4 minutes
D.
AMRAP in 6 minutes:
12/8 Calories C2 Ski
Overhead Plate Hold (45 / 35)
Rx+ 55/45
Each will be scored for rounds and reps
OPTIONAL Extra Credit:
60 Russian Twists (30 each side, 50/35 lb DB)
50 Butterfly Sit-ups
40 Hollow Rocks
30 V-ups
20 Toes to Bar
BE
A.
Every minute, for 30 minutes, complete 30 seconds of work at each of these stations:
Minute 1: Sandbag Cleans
Minute 2: Farmers Carry + Deadlifts
Minute 3: Box Pushes