Active WU
Dodgeball
AMRAP 20 min:
-200m partner barbell carry, 95/65
-80 deadlifts, 95/65
-40 push presses, 95/65
-4 wall climbs
*One partner at a time, except the barbell carry. Scale weight up/down as needed. Sub 4 jump to extensions for each wall climb.
Agility Ladder
Barbell WU
AMRAP 10:
5 Power cleans, 155/105
10 Toes to bar
*Rx+ 205/145. Goal is 5+ rounds, so scale accordingly.
AMRAP 10 Minutes:
-200m Run
-Laying twister stretch
-Reverse bridge
-5 Box jumps
-3 MC push-ups
-3 Reverse burpees
5 Rounds for time of:
-400m Run
-10 Floor presses, 135/85
-10 Floor wipers, 135/85
*Rest 3 minutes between rounds. Rx+ 175/115. Record total time to complete.
AMRAP 10 minutes:
-200m Run
-6 MC hip stretches
-5 Rotator cuff WUs
-5 Hang muscle cleans
-5 Thrusters
For Time:
21 Back Squats (bodyweight)
7 Rope Climbs (18/15-ft.)
15 Back Squats
5 Rope Climbs
9 Back Squats
3 Rope Climbs
AMRAP 10 Minutes:
-10/8 Cal row/bike/ski
-10 Shoulder kips
-8 Lunge stretch on box
-5 ATYs w/ light weight
-3 Burpee pull-ups
AMRAP 20:
20/15 Calorie Row
15 Ring Dips
10 DB Turkish Get-ups (50/35#
AMRAP 10 minutes:
-10/8 Cal bike/row/ski
-8 Up/down dog switches
-6 Med ball clean into wall balls
-4 Toes to bar
Practice ring/bar 10 min, then perform x reps EMOM for 5 minutes – pick a number you can stick with for all 5 rounds if possible.
5 Rounds For Time:
50 Double Unders
50-ft. Single-Arm Overhead
Walking Lunges (50/35#)
On your own!!!
-Row/bike 2 minutes
-Sampson stretch
-10 Box jumps
-10 Shoulder kips
-Barbell front rack stretch
-10 Barbell thrusters
*Start warming up on WOD movements. Share equipment with others to free up floor space. Be ready to go 20 minutes in!!!
For Time:
2001m Row or 2001m Run (1.25 miles)
11 Box Jumps (30 / 24)
11 Thrusters (125# / 85#)
11 Burpee Chest to Bar Pull-ups
11 Power Cleans (175# / 120#)
11 HSPUs
11 KB Swings (2 pood / 1.5 pood)
11 Toes to Bar
11 Deadlifts (170# / 120#)
11 Push Jerks (110# / 75#)
2001m Row or 2001m Run (1.25 miles)
*If you row at the beginning, you run at the end and vice versa. The workout itself is completely symbolic of 9/11. The 2001 meter row represents the year the attack took place. The 11 reps of 9 exercises represents the date (9/11). Even the weights have meaning.
The 125 pound thrusters represents the number of deaths that occurred at the Pentagon. The 175 pound power clean symbolizes the AA Flight 175 that hit the South Tower. The 170 pound deadlift is symbolic of Flight 77 and Flight 93 combined. And the 110 pound push jerk represents the number of floors in each tower of the World Trade Center.
Agility ladder
20 PVC pass throughs
15 OH squats
OH band stretch
Lat roll out
21-15-9 Reps of:
Deadlifts, 225#/155#
Box jumps, 24″/20″
*Rx+ 315#/205#, 30″/24″
AMRAP 8 minutes:
-200m run
-Sampson stretch
-10 Shoulder kips
-10 Wall balls
-10 Hollow rocks
5 Rounds, each for time:
-50m sled push, 295/205#
-20 Sledgehammer strikes, 10/8#
-15 Pull-ups
*Rest approx. 3 min between rounds. High/high for sled pushes. Rx+ for 375/255# yoke pushes, 18/14# sledges, and C2B pull-ups.
AMRAP 8 minutes:
-10 Hip circle band plate step up and overs
-8 Plate ground to OH
-6 Plate hamstring into squat stretches
-4 MC push-ups
-2 Strict toes to bar
Max Effort – calories in 1 minute.