wod
GHD “Annie”
50-40-30-20-10
double unders
GHD situps
*scaled versions are available
warmup
6 min AMRAP 10 reps per
-partial ROM GHD situps
-single under bellhops (front to back)
-single unders skier hops (side to side)
-single unders …
wod
”Christine”
3 rounds
500/400m row
12 deadlifts (body weight)
21 box jumps 20”
warmup ~12 min
round 1
:30 row, slow
10 Alt. Spider-Man stretch
10 box step ups
round 2
:30 row, edium
…
wod
Strict press
5-5-5-5-5
warmup
7 min AMRAP
5 ring dips
5 single arm dB press per arm
50 foot bear crawl
10 shoulder taps
shoulder press review ~ 5 min
strict …
wod
4 rounds
800m run
2:00 min rest
intermediate
600m run
2:00min rest
beginner
400m run
2:00min rest
warmup 8 min AMRAP
1 alt. Elbow to instep/jog
2 soldier kick/jog
3 alt …
** one class today at 10:00am
wod
30 min time cap
”Nickman”
10 rounds
200m dB farmers carry 50/35
10 weighted pullups 35/25
20 alt dB snatches 50/35
intermediate
10 rounds
200m dB carry 35/25
wod
15 min AMRAP
25 toes to bar
50 burpees
75 wall ball shots 20/14
int.
25 knees to arm pits
50 burpees
75 wall ball shots 20/14
begin.
15 knee raises
30 burpees
45 wallball shots …
wod
in teams of two,
2 rounds
each partner rows a 250/200
resting partner hangs from the pull-up bar
2 rounds
Each partner rows 500/400m row
Resting partner holds dB farmers carry 50/35
2 rounds
Each partner rows a 750/650m …
wod
12 min AMRAP
2 power snatches 155/105
4 power cleans 155/105
60 double unders
intermediate
12 min AMRAP
2 power snatches 115/75
4 power cleans 115/75
1:00 double under attempts
beginner
12 min …
wod
”Fran”
21-15-9
thrusters 95/65
pullups
intermediate
12-9-6
thrusters 95/65
pullups
beginner
21-15-9
thrusters 45/35
jumping pulls
warmup
30 jumping jacks
20 med ball squats
30 …
wod
Rx
5 rounds
400m run
1 legless rope climb
3 rope climbs
intermediate
5 rounds
400m run
3 rope climbs
beginner
5 rounds
20)m run
10 pull to stand
warmup
…