Basic everyday WODs.
Bob
A.
In teams of 3, with partners completing full rounds, AMRAP in 24 minutes of:
7 Thrusters (pick weight)
10/7 Calories on Rower or 10/5 on Assault Bike
7 Burpees Over the Bar
Or, working solo:
7 Thrusters
10/7 Calories on Rower or 10/5 on AB
7 Burpees Over the Bar
Work to Rest 1:1 for 18 minutes
Carly
A.
Clean Complex
Every 90 seconds, for 12 minutes (8 sets): 1 power clean + 1 squat clean + 1 front squat
Starting at moderately heavy weight, increase every 2 sets (4 loads)
B.
For time:
100-80-60-40-20 Double-unders
10-8-6-4-2 Squat Cleans (135 / 95)
Rx+ 185/125
Seth
A.
“That Holiday Chipper”
Carly
A.
Rope Climbs and Progressions
B.
Seven rounds for time of:
7 Deadlifts (225 / 155)
30 Lateral Bar Hops
7 Chest to Bar Pull-ups
Garth
A.
Shoulder Press
Complete 5 sets of 7 at 70%
B.
AMRAP in 4 minutes of:
18 Calorie Bike Buy in
then, with remaining time:
15 Kettlebell Swings
12 Handstand Push-ups
Rest 1 minute
Repeat a total of 3 times, and pick up where you left off
Rx+ 24 calories, deficit HSPU (45/25) , 70/53
Leah
A.
Back Squat
Complete 5 sets of 7 at 70%
B.
AMRAP in 12 minutes of:
20 Box Jumps (24 / 20)
20 Wall-Balls (20 / 14)
20 Toes to Bar
Travis
A.
In teams of two, with only one person working at a time, complete the following
50 Burpee Buy In (this must be completed before anything else)
200 Kettlebell Swings (pick weight)
200 Box Jump Overs
2000m Row/Bike
Tasks can be partitioned and completed in any order the team chooses, but only one partner may be working at a time.
*hat tip to CF Invictus for the workout idea
Tim G
A.
In teams of two, with only one person working at a time, complete the following:
Run Around the block
100 Wall-Balls
100 Anchored Sit-ups or Toes to Bar
400m Run
100 Ball-Slams
100 Empty Bar Thrusters (45 / 35)
Run Around the Block
Swole Turkey
A.
In teams of two, with only one person working at a time, complete the following:
Five rounds of:
18 Kettlebell Swings (53 / 35)
18 Wall-Balls (20 / 14)
Four rounds of:
15 Box Jump Overs (24 / 20)
15 Sprawl Balls (20 / 14)
Three rounds of:
12 Chest to Bar Pull-ups
12 DB Thrusters (50/35)
Two rounds of:
900m Row
.9 Miles on Airbike
One round of:
60 Burpees
Pat
A.
AMRAP in 2 minutes of:
Run 300m
Then, with remaining time:
Max Power Clean and Jerks (135/95)
Rest 2 minutes
Repeat for a total of 8 rounds
Score is total reps
Master’s
105/65