Basic everyday WODs.
A.
AMRAP in 40 minutes of (60 sec on/60 sec off):
100c Assault Bike
100 Weighted Sit-ups
100c Ski
100 Back Squats
1 minute of work, 1 minute of rest for 40 minutes…
Working hard and fast for 60 seconds, then resting for 60 seconds,
try to complete the following (or get as far as possible) within the allotted 40 minutes
A.
Hang Power Snatch
B.
For time:
15-10-5 Devil Presses
300m Run
A.
Bench Press
B. (repeat)
Every 5 minutes, for 15 minutes (3 rounds):
30c Row
20 Bench Press
10 Burpee Box Jumps
A.
Front Squats
B.
AMRAP in 12 minutes of:
12 Front Rack Lunges
14 Wall-Balls
16 Kettlebell Swings
A.
In teams of two, with only one person working at a time, complete
four rounds of:
400m Run*
40 Thrusters
40/30c Assault Bike
40 Toes to Bar
*both partners run
A.
Every 3 minutes, for 30 minutes (10 rounds):
10c Row
10-10-8-8-6-6-4-4-2-2 Cleans
10 Handstand Push-ups
Each round time
If you are officially participating in Quarterfinals and cannot swing doing the workouts during any of our open gym hours, text me and we’ll come up w a plan 414-614-6452
A. (repeat)
“Kelly”
Five rounds of:
400m Run
30 Box Jumps
30 Wall-Balls
A.
Hang Power Snatch
B.
Against a 4 minute clock
21 pull-ups
21 power snatches
then, with remaining time:
max calories on ski-erg
Rest 1 minute
Complete 3 rounds total
Round 2) 18 pull-ups/18 snatches
Round 3) 15 pull-ups/15 snatches
A.
Bench Press
B.
Every minute, until failure:
5 Burpees
5 Push Presses
*Every 2 minutes, increase the reps by 1
At 2:00 6+6
4:00 7+7
6:00 8+8
8:00 9+9
10:00 10+10
12:00 11+11
14:00 12+12
16:00 13+13
etc
OPTIONAL:
5 rounds:
30 Russian Twists (35/20 DB)
10 V-ups
A.
Front Squats
&
Bulgarian Split Squats
B. (repeat)
AMRAP in 10 minutes of:
20 Kettlebell Swings
20 Walking Lunges w Plate Overhead