Wods

Monday, November 20 to Saturday, November 25

19/11/2017

 

Monday, November 20

Warmup:
6 Minutes EMOM
1 - :40s Row
2 - :40s Bike
3 - :40 Pushup Shoulder Taps

 

Part 1:
15 Ring Pushups
Rest 1 Minute
12 Ring Pushups
Rest :45s
9 Ring Pushups
Rest :30s
6 Ring Pushups
Rest :15s
3 Ring Pushups
*Scale to regular Pushups.

  

Part 2:
“Power Down”
AMRAP 5:
15-12-9
Calorie Row
Power Snatch (95/65)

 

rest 5 minutes

 

AMRAP 5:
15-12-9
Calorie Bike
Clean and Jerks (95/65)

  

QuickFit:
AMRAP 5:
15-12-9
Calorie Row
Pushups

 

rest 5 minutes

 

AMRAP 5:
15-12-9
Calorie Bike
Situps

 

Tuesday, November 21

Warmup:
400m Run
:20s Samson Stretch
:20s Supinated Bar Hang
5 Sumo Inch Worms
+
200m Run, 6 Box Jumps, 6 Wall Balls
200m Run, 6 KB Swings, 6 Pullups

  

WOD/QuickFit:
“Kelen Helly”
1 Round of “Kelly”
2 Rounds of “Helen”
1 Round of “Kelly”

  

1 Round of Kelly is:
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)
*Step down only.

  

1 Round of Helen is:
400m Run
21 Kettlebell Swings (53/35)
12 Pullups
*Scale Pullups to Ring Rows.

 

Wednesday, November 22

Warmup:
3 Rounds
:20s Wall Sit
:10s Rest
:20s Mountain Climbers
:10s Rest
:20s Plank
:10s Rest
:20s Hand Release Pushups
:10s Rest

  

WOD:
“Slot Machine”
Teams of 2 or 3
AMRAP 7:
50 Back Squats (135/85)
50 Back Squats (155/105)
AMRAP Back Squats (185/115)
rest 3 minutes
AMRAP 7:
50 Bench Press (135/85)
50 Bench Press (155/105)
AMRAP Bench Press (185/115)
rest 3 minutes
AMRAP 7:
50 Deadlifts (135/85)
50 Deadlifts (155/105)
AMRAP Deadlifts (185/115)

  

QuickFit:
3 Sets of 20 Back Squats
Rest 3 minutes
3 Sets of 20 Bench Presses
Rest 3 minutes
3 Sets of 20 KB Swings

 

 

Thursday, November 23

Warmup:
3-5 Rounds of "Rowling"

 

 WOD:

Teams of 4 to 6 - Congo Line Style
4 Rounds
30/20 Calorie Bike or Row
25 Banded Pullups (Easy)
20 Burpees

 

Friday, November 24

Warmup:
3 Rounds
:40s Jump Rope
:20s Rest
:40s Ab Mat Situps
:20s Rest
:40s Row
:20s Rest

  

WOD:
“Annie Got Wrecked”
100 Double Unders, 50 AbMat Sit-ups, 200m Row
80 Double Unders, 40 AbMat Sit-ups, 200m Row
60 Double Unders, 30 AbMat Sit-ups, 200m Row
40 Double Unders, 20 AbMat Sit-ups, 200m Row
20 Double Unders, 10 AbMat Sit-ups, 200m Row
*Sub Toe Taps (45# Plate) for DU.

  

Finisher:
2-3 Sets of 10 Lateral Step-Ups

 

Saturday, November 25

Warmup:
3 Rounds
10/8 Calorie Bike
10 Air Squats
100' Single Arm OH Carry

 

WOD:
“Saved by the Bell”
5 Rounds:
21 Air Squats
15/10 Calorie Bike
9 Alternating Dumbbell Snatches (50/35)

  

Boot Camp:
5 Rounds
:40s Air Squats
:20s Rest
:40s Bike
:20s Rest
:40s Top of Pushup Hold
:20s Rest