Gym WODs

FRD12 WOD #9 "ALF"

Blue, Green, Red, Black Band:
For time:
50 pull ups*
100 push ups*
150 air squats*

Every :90 complete 1 cluster **
(@ 82% of push press standard)

*partition as needed.

**blue band cluster weight is 95/65

Cluster = Clean + Thruster

18 minute time cap.

For time, complete:

Ash/Ellis loop (or 1000m row)

Then, 4 rounds through:
Kettlebell chops, x10 each way, 24/16
Kettlebell push press, x10 each arm
Kettlebell squat, x10
Hollow rocks, x10

15 minute time cap.

15 minute AMRAP of:
1 rope ascent
3 hang power snatches @ 65% of power snatch standard
150 single unders

AMRAP of 3:00 of work, followed by 1:00 of rest, x4 rounds:
3 front squats @ 40% of front squat standard
5 burpee over the bar
12 sit ups

In teams of three.

30-20-10 reps for time:

Wall balls
Ball slams
Push ups
Rowing, calories
Toes to bar

Each round the TEAM must complete the required numbers of reps for each person.

Example: in the round of 30s, with 3 teammates, your team is required to complete 90 total reps of each move.

How your team divvies up the work is your strategy.

Once all the work for a movement is complete, rotate as a group.

Start anywhere and rotate in order.

"Wegner"

Blue band
In 16 minutes complete the following:

Max unbroken double unders.

Then, four rounds through:
Push ups, x12
Deadlift, x10 @ 50% of deadlift metric
Sit ups, x25

Then, a second max unbroken double unders.


Green, Red, Black band
In 16 minutes complete the following:

Max unbroken double unders.

Then, four rounds through:
Ring dips, x8
Deadlift, x10 @ 50% of deadlift metric
Sit ups, x25

Then, a second max unbroken double unders.


*On the double unders feel free to take several attempts at a max number if needed. Just remember, all the work must be completed by 16 minutes - including the second double under attempt.

*Mark your time when you start and complete the four rounds.

Score is time for the four rounds and total double unders across both attempts.

Start a 20 minute clock.

Row 1000m then:

AMRAP with the remaining time:
10 box step ups, 24/20
10 sumo deadlift high pulls, 24/16
10 mats seal walk
Rest 1:00

Score is time on row and reps for AMRAP.

Complete 8 rounds for time:

Hang power clean, x3 @ 60% of power clean standard
Barbell lunges, x3 each leg
Thruster, x3

Each round must be completed unbroken. Bar must go to the floor between rounds.

15 minute time cap.

Four rounds for time of:
Run 400m (or row 500m)
7 pull ups, strict
10 push jerks @ 55% of push press standard
10 v-ups

16 minute time cap.

30 minute AMRAP as a team of 3:

Chin over hold, 1:30 total as a team
Handstand hold, 1:30 total as a team
Goblet squats, x45 total
Renegade row, x21 total (push up + row + row)
KB run around the building, one kettlebell, as a team