Basic everyday WODs.
A.
Thruster
Every 2.5 minutes for 7 sets:
Set 1: 21 reps
Set 2: 18 reps
Set 3: 15 reps
Set 4: 12 reps
Set 5: 9 reps
Set 6: 6 reps
Set 7: 3 reps
Start light and build by feel
Score is total combined weight lifted for all sets
B.
Three rounds for time of:
21 Kettlebell Swings (53 / 35)
15 Box Jumps (24 / 20)
9 Dumbbell Thrusters (pick weight)
Masters: 35/26, 20/16
Rx+ 70/53, 30/24, 55/40
Raf
A.
Deadlift
5-5-5-5-5
15 minutes to build to a heavy set of 5
B.
AMRAP in 10 minutes of:
10 Power Cleans (135 / 95)
20 Wall-Balls (20 / 14)
Masters: 95/65, 14/10
Judge Rae
A.
MINUTES 0:00-16:00
Eight rounds of:
AMRAP in 90 seconds of:
250/200m on C2 Rower
Max Double-unders
30 seconds rest
B.
MINUTES 24:00-40:00
Eight rounds of:
AMRAP in 90 seconds of:
15/12 Calories on Assault Bike
Max Pull-ups
30 seconds rest
Masters: 12/9 calories on AAB
Rx+: chest to bar
Todd
A.
Bench Press
Every 3 minutes, for 15 minutes (5 sets):
8 reps
After each set: 8 bent over rows
Start light and build on both exercises
B.
For time:
15-12-9 rep rounds of:
Burpees Over Bar
Shoulder to Overhead (145 / 100)
Rest 3 Minutes
9-12-15 rep rounds of:
Shoulder to Overhead
Burpees Over the Bar
Masters: burpees, 95 / 65
Rx+ Bar facing burpees, 175 / 115
Lean and Z
A.
Back Rack Lunge
10-10-10-10-10
After each set: 10 Cossack Squats
B.
Seven rounds for time of:
7 Front Squats (115 / 75)
7 Toes to Bar
7 Box Jump Overs (24/20)
Rx+ 155/105, 30/24
Master’s
7 Front Squats (85 / 55)
7 Toes to Bar
7 Box Jump Overs (20/16)
In teams of two, complete:
Two rounds of:
50/40 Calories on Assault bike
50 Thrusters (95 / 65)
Two rounds of:
50/40 Calories on C2 Rower
50 Deadlifts (225 / 155)
Two rounds of:
500m Run (both partners run – may change if its raining)
50 Wall-Balls (20 / 14)
Or, working solo:
2 rounds of:
25 cals
25 thrusters
2 rounds of:
25 cals
25 deadlifts
2 rounds of
500m run
25 wall-balls
Congrats to Coach Braedon and his team on qualifying for The Granite Games in May! He may not have stood on the podium at the throwdown, but the way the world wide leaderboard shook out, his team did well enough to secure a spot at the main event!
A.
Clean and Jerk
Every minute, for 10 minutes:
1 squat clean and jerk
Starting moderately heavy, increase every 2 minutes (5 total loads)
B.
“Hunky”
AMRAP in 15 minutes of:
10 Power Cleans
10 Front Squats
10 Jerks
Rest 1 minute after each round
Rx Men: 75-95-115-135-155-175
Rx Women: 55-65-75-85-95-105
Masters Men: 65-75-85-95-105-115-125
Masters Women: 35-45-55-65-75-85
Rx+ Men: 115-135-155-175-195-215
Rx+ Women: 75-95-105-115-125-135
Alejandro, Stephen, and Ree
A.
Two rounds of the following:
AMRAP in 3 minutes of:
500/400m Row
Max Distance Farmers Carry Lunge w KBs (53s/35s)
Rest 3 minutes
AMRAP in 3 minutes of:
500/400m Row
Max Toes to Bar
Rest 3 minutes
AMRAP in 3 minutes of:
500/400m Row
Max Distance KB Front Rack Carry (53s/35s)
Rest 3 minutes
Each exercise will be scored for reps/distance (3 scores)
Masters: 35s/26s
Rx+ 70s/53s
Shout out the winners of the Women’s Intermediate Division: Leah, Kristine, and Liz! Congrats, ladies. We’re all proud of you and how you represented Forte.
A.
Shoulder Press + Pull-up
Every 3 minutes, for 15 minutes (5 sets):
10 shoulder presses + 10 strict chin-ups
B.
Against a 6 minutes clock:
1 Minute of Ring-dips
1 Minute of Kettlebell Swings (53 / 35)
1 Minute of Assault Bike
At minute 6:00
Rest 3 minutes, then repeat
Masters:
Rx+ ring muscle-ups, 70/53
