Basic everyday WODs.
Carolina
A.
Deadlift
Every 2 minutes, for 20 minutes (10 sets)
40 Double-unders
3 Deadlifts
Starting at a moderate weight, build the load by feel over the course of the 10 sets
Rx+ 60 DU
B.
Every minute, for 10 minutes:
12 Kettlebell Swings (53 / 35)
Max Jumping Lunges
Masters: 35 / 26, reverse lunges (not jumping)
C.
Optional:
2 Minutes of Butterfly Sit-ups
2 Minutes of Forearm Plank Hold
2 Minutes of Russian Twists (25 / 15 lb plate)
Roach and Pat breaking the speed limit (sorry, couldn’t pass up that dad joke ????)
A.
Shoulder Press 10-10-10-10-10
Starting light, build to a heavy set of 10
After each set: 10 Bent Over Rows (10 each arm)
B.
AMRAP in 12 minutes of:
5 Hang Squat Clean Thrusters (125 / 85)
10 Chest to Bar Pull-ups
150m Run
Masters: 95 / 65, pull-ups
Rx+ hang squat clean + squat jerks (135 / 95), 5/3 ring muscle-ups
Ryan M.
A.
Front Squats
Every minute, for 12 minutes: Pause Front Squats
Starting light, increase the load every 3 minutes
Minutes: 1,2,3: 4 reps
Minutes: 4,5,6: 3 reps
Minutes: 7,8,9: 2 reps
Minutes: 10,11,12: 1 rep
B.
(Last done: 2/14/17)
AMRAP in 10 minutes of:
7 Right Arm Dumbbell Snatches (50 / 35)
7 Left Arm Dumbbell Snatches
7 Burpee Broad Jumps (6 ft/ 4 ft)
Rx+ 70 / 50
Chrysa
A.
In teams of two, with one person working at a time, complete the following:
2500m on Assault Bike
30-20-10 rep rounds of:
Front Squats (95 / 65)
Box Jumps (24 / 20)
1250m Row
then
30-20-10 rep rounds of:
Push Presses (95 / 65)
Pull-ups
800m Run*
3-20-10 rep rounds of:
Thrusters (95 / 65)
Burpees Over the Bar
*Both partners run.
Rx+ 135 / 95, chest to bar
Alejandro looking at the clock
A.
Every 6 minutes, for 30 minutes (5 rounds):
20 Wall-Balls (20 / 14)
15/12 Calories on Bike
10 Toes to Bar
10-8-6-4-2 Power Cleans
Masters: 95-105-115-125-135 / 55-65-75-85-95
Rx: 135-155-185-205-225 / 95-105-125-135-145
Rx+: 30/20 lb ball, Clean AND Jerk: 185-205-225-255-275 / 125-135-145-155-165-175
Ellen
A.
Every 2 minutes, for 20 minutes (10 sets):
10/7 Calories on Rower
2 Squat Snatches
Starting light, build over the course of the 10 sets
Or start and stay at a lighter load and work technique
B.
“Vortex Suplex”
Every minute, for 10 minutes:
6 Overhead Squats (95 / 65)
Max Handstand Push-ups
Masters: 65/45, push-ups
Rx+: 135/ 95, strict HSPU
Bradd
A.
Every minute, for 28 minutes (7 rounds):
Min 1: 40 Double-unders
Min 2: 20 Kettlebell Swings
Min 3: 20 Abmat Butterfly Sit-ups
Min 4: 20 Lunges w KB in Goblet Hold
Rx+ 50 DU, 20 KB snatches (53 / 35), 14 GHDSU, 14 Pistols
Dawn
A.
Bench Press
15 minutes to build to a heavy single
After each set: 30 seconds of Russian Twists
B.
Shoulder Press Biathlon (last done: 3/29/17)
25 Presses (95 / 65)
25 Presses ( 75 / 55)
25 Presses (55 / 45)
Every time you break, run 200m
The bar is either on your shoulders in the jerk rack, overhead, or on the ground while you’re running… no resting with the bar in the hang position, on your back, or anywhere else.
Rx+ 115 – 105 – 95 / 75 – 65 – 55
The 2018 Summer Throwdown Crew
A.
Front Squat 3-2-1-1-1-1-1
B.
AMRAP in 6 minutes of:
20 Front Squats (75 / 55)
20 Pull-ups
20 Box Jumps
Rest 3 minutes
AMRAP in 6 minutes of:
10 Front Squats
10 Pull-ups
10 Box Jumps
Rx+ 95/65, chest to bar
Arnold has been with us since the very beginning.
A.
In teams of two, with only one person working at a time:
For 6 minutes:
Min 1: Kettlebell Swings (53 / 35)
Min 2: Calories on Assault Bike
For 6 minutes:
Min 1: Wall-Balls (20 / 14)
Min 2: 150m Run*
For 6 minutes:
Min 1: Lunges w DBs in Front Rack (pick weight)
Min 2: Calories on Bike
For 6 minutes:
Min 1: Ball-Slams (pick weight)
Min 2: 150m Run*
No rest between rounds.
Score is total reps/calories.
*Both partners run.
Rx+ KB: 70/53, Med-Ball: 30/20, DBs: 50s/35s, slam ball: 50/30
Or, working solo:
Do the above, except:
Work for 30 seconds, rest for 30 seconds