2x:
High Knees 10m
10 Push ups
15 Jumping Jacks
8 Spiderman
15 Air Squats
12 Good mornings w/odd object
10 Toy Soldiers
10 Sit-ups
For time:
“Annie”
50-40-30-20-10
DU’s (penguins/double taps)
Sit-ups
Straight into:
5-10-15-20-25
KB/ Odd object swings
Air Squat Jumps
200m Run
2x
10 Lunge with a twist
5 Inch Worms
10 Air Squats
10 Toy Soldiers
5 Burpees
5 RFT:
400m Run
30 Goblet/odd object thrusters
20 OH Static or walking lunges
2x
15 High knees down and back
15 Air Squats
15 Sit-ups
8 Side Lunge
10 Push ups
6 Spiderman in place
AMRAP 15:
20 “Odd-Object”/DB/ KB Clean and Press
20 Lateral Hops over “Odd-Object”
20 Burpees
20 Lateral Hops over “Odd-Object”
40 DU’s if you have a rope and can do them instead of hops over
400m Run (2-2.5 mins)
10 x Tommy
16 toy soldiers
6 Spiderman
10 crows
Calf stretch against wall or door post for 1 min each side
Sunday Runday
400m Sprint
2 min rest
2 sets of:
300m Sprint
1.5 min rest
4 sets of :
200m Sprint
1 min rest
8 sets of:
100m Sprint
:30 rest
3 Rds
2 min KB/DB/odd object swings
2 min plank hold
2 min Back Rack lunge
2 min push press
2 min sit-ups
400m Run
2x
5 Burpees
8 Cossack Squats(side to side)
4 Inch Worms
12 Air Squats
10 Push ups
10 Toy Soldiers
6 Spidermans
2 Rds
Tabata (8 rds each)
20 secs on/10 secs off
– Odd Object SDHP(50# or more)
– Push Ups
– Sprint (run for :20/walk or jog for :10
– Air Squats
*do Push ups, run, squats with weighted vest or backpack if possible
* complete all 8 intervals of each movement before moving to next.
Keep track of lowest number achieved as score for each movement(except runs)
This will deter sandbagging
2x
15 Jumping Jacks
4x Tommy
12 db snatches/odd object g2o
5 burpees
10 Sit-ups
8 spiderman
*g2o=ground to overhead 2 hands(one if you can lighten up odd object and safely snatch)
3 Rds for time:
400m Run
30 DB Snatch/odd object g2o
20 Goblet Squats
100ft Bear Crawl
20 Goblet Squats
60 DU’s /penguins(double taps)
*for bear crawl measurement
16-20 long steps out, Mark it, crawl there and back.
(16 for tall people 6’0 and up like me, 20 or so for short people like Robles)
“Abs for days”
6-5-4–3-2-1
Sit-ups
V-ups
Straddle ups
Around the worlds
*https://youtu.be/5DewTjmsoms
https://youtu.be/t9WgtoQJbV0
2x:
5 burpees
10 Sit-ups
6 inch worms
15 air squats
6 spidermans
200m run
AMRAP 18 Minutes:
15 Odd-Object Rows/10 pull-ups if you have a bar
12 Pushups
15 Air Squat Hops (over odd-object)
7-Minute AMRAP of:
Burpees to a 6″ target
This is option 2!
Video for evidence 🙂 and post it…the fast version if you want.
3:00 jog
12 Air Squats
6 Spiderman
12 odd Object KB swings
6 Burpees
10 toy Soldiers
1:30 jog
3 x Tommy
3 Inch worms
1 min pigeon on each leg
Part A) On the 0:00…
3 Rounds:
20 Jumping Lunges
20 Odd-Object Ground-to-Overhead
Part B) On the 7:00…
3 Rounds:
20 Jumping Lunges
20 Odd-Object Step-Ups
Part C) On the 14:00…
3 Rounds:
20 Jumping Lunges
20 Odd-Object Thrusters
*ground to overhead video
https://youtu.be/kRsckQhX0is
*step ups on 15-24 inch surface
Add three times together for each part for total score
Plank Test:
Max effort plank on the elbows.
*Legs fully straight, up on toes
*No sag in the waist(abs and glutes should be engaged
*no butt in the air either
Score is by mins completed, each min will count as a round.
0-1 = 1 round, so 1:59 would still only be 1 round complete
1-2= 2 Rds
2-3= 3 Rds
3-4= 4 Rds and so on
Check in on wodify and post videos of effort on Facebook or Instagram!!!
200m Run (30 sec out 30 sec back)
2X:
15 Air Squats
15 Sit-ups
10 Supermans
10 Jumping Jacks
5 burpees
6 Spiderman
“Suns Out Run Out”
5 Rounds For Time:
400m Run/.25 mile/ 2 mins
40 Sit-Ups
20 Pushups
10 Reverse Burpees
*Video for rev burpees: https://youtu.be/rvLrGSoE9Pk
*substitute run with 60 Dot hops
https://youtu.be/mvTkmqg3oWQ
10 min Squat Challenge:
After recovery from Wod, attempt to sit in squat for as long as possible unassisted.
Must be in the bottom of the squat(thighs on calves) chest up, can rest elbows on knees but not hold yourself up. Post a video if possible to Facebook page. Score is longest squat unassisted (however it’s okay to come out like he says but your time would end. How you enter score is putting in TIME REMAINING of 10 mins . NOT your time in the squat. If you last all ten mins put :01 as score(perfect score) watch video
https://youtu.be/46EDDftgFZI
5 min jog (2.5 out 2.5 back)
2x:
5x Tommy
8 Spider-Mans
5 Burpees
8 Toy solders
8 Twisted cross/scorpions
For those with access to pull-up bar and equipment:
Ascending Ladder for 15:00:
2 Strict Pull-Ups
2 Single Arm Dumbbell Squat Cleans
2 Dumbbell Facing Burpees
4 Strict Pull-Ups
4 Single Arm Dumbbell Squat Cleans
4 Dumbbell Facing Burpees
*Continue adding 2 reps to each movements
*Athlete’s choice on when to alternate hands on the single arm cleans.
(No Equipment Version):
Ascending Ladder for 15:00:
2 Odd-Object Ground to Shoulder (20-50#)
2 Odd-Object Goblet Squats
2 Odd-Object Facing Burpees
4 Odd-Object Ground to Shoulder
4 Odd-Object Goblet Squats
4 Odd- Object Facing Burpees
*Continue to add 2 reps to each movement
Tabata: :20 work :10 rest For four mins of each(8 rds)
Single Arm Plank
Glute Bridges
Single Arm Plank
Flutter Kicks
