A.
Three rounds for max reps/calories:
90 seconds of Rowing (for Calories)
Rest 90 seconds
90 seconds of Strict Handstand Push-Ups
Rest 90 seconds
90 seconds of Alternating Dumbbell Snatch
Rest 90 seconds
B.
Three sets, not for time, of:
Bent-Over Barbell Row x 6-8 reps @ 2111
Rest 45 seconds
V-Ups x 20 reps OR GHD Sit-Ups x 10-15 reps
Rest 45 seconds
A.
Back Squat
*Set 1 - 5 reps @ 70-75%
*Set 2 - 3 reps @ 75-80%
*Set 3 - 1 rep @ 80-85%
*Set 4 - 5 reps @ 75-80%
*Set 5 - 3 reps @ 80-85%
*Set 6 - 1 rep @ 85-90%
*Set 7 - Max Reps @ 80%
Rest 2-3 minutes between sets.
B.
Five rounds for time of:
12 Push Press (95/65 lbs)
12 Kettlebell Swings (32/24 kg)
A
Every 90 seconds, for 12 minutes
Two sets of:
5-7 Wide Grip Pull-Ups
5-7 Pull-Ups
5-7 Supinated Grip Pull-Ups
5-7 Mountain Climber Pull-Ups
B.
5 sets - Against a 3 minute clock, complete as many reps as possible of:
5 Burpee Toes-to-Bar
Run 400 Meters
Max Reps of Bar Muscle-Ups – or – Chest-to-Bar Pull-Ups – or – Pull-Ups
Rest 2 minutes
Happy 30th Birthday Coach Nicole !
A.
Every 2 minutes, for 12 minutes:
Hang Clean + Clean + Jerk
*Sets 1-2 @ 70%
*Sets 3-4 @ 75-80%
*Sets 5-6 @ 85%
B.
For time:
60 Calorie Row
40 Bar Facing Burpees
20 Hang Squat Cleans 135/95 lbs.
Teams of two must complete the following as quickly as possible:
1200 Meter Run (1 lap around Shary Circle)
150 Wall Ball Shots
300 Double-Unders
150 Butterfly Sit-Ups
1200 Meter Run
A.
Every 2 minutes, for 10 minutes of:
Power Snatch + Hang Snatch + Snatch
@ 75-80%
B.
Three sets for max reps of:
60 seconds of Assault Bike or Rowing (for calories)
Rest 60 seconds
60 seconds of Jumping Squats (75/55 lbs)
Rest 60 seconds
60 seconds of Strict Pull-Ups (any grip)
Rest 60 seconds
60 seconds of Strict Handstand Push-Ups (or Push-Ups)
Rest 60 seconds
A.
3 sets not for time of:
Nose-to-Wall Handstand Hold x 45-60 seconds
Strict Toes to Bar (or hanging leg raises) x 6-8 reps @ 2110
Side Planks x 45 seconds each side
B.
In teams of two, with only one partner working at a time, partners alternate whole rounds to complete…
As many rounds and reps as possible in 8 minutes of:
10 Push Press (115/75 lbs)
5 Toes-to-Bar
Rest 4 minutes, and then,
As many rounds and reps as possible in 8 minutes of:
30 Double-Unders
15 Kettlebell Swings
A.
Every 3 minutes, for 18 minutes:
Row 250 Meters
10 Bar Facing Burpees
B.
Every minute, on the minute, for 12 minutes:
Minute 1 – Ab Roll Outs x 8-10 reps
Minute 2 – Hollow Rocks x 30 seconds
Minute 3 – Seated L-Sit Double Leg Lifts x 30 seconds
A.
Every 90 seconds, for 12 minutes
Two sets of:
3-6 Wide Grip Pull-Ups
3-6 Pull-Ups
3-6 Supinated Grip Pull-Ups
3-6 Mountain Climber Pull-Ups
B.
For time:
Run 800 Meters
3 Rope Climbs
21 Front Squats (135/95 lbs)
Run 400 Meters
2 Rope Climbs
15 Front Squats
Run 200 Meters
1 Rope Climb
9 Front Squats
A.
Every 2 minutes, for 12 minutes:
Hang Clean + Clean + Jerk
*Sets 1-2 @ 60%
*Sets 3-4 @ 70-80%
*Sets 5-6 @ 80-85%
B.
WODapalooza Qualifier Workout 4
Complete as many rounds and reps as possible in 9 minutes of:
3 Power Snatches (75/55 lbs)
3 Box Jumps (24/20")
6 Power Snatches
6 Box Jumps
9 Power Snatches
9 Box Jumps
etc… Increasing each round by 3 reps on each movement
Complete as many rounds and reps as possible in 8 minutes of:
5 Thruster 135/85 lbs.
10 Power Clean
15 Pull-Ups
Rest 4 minutes, and then,
Complete as many rounds and reps as possible in 8 minutes of:
20 Russian Kettlebell Swings 24/16 kg
30 Walking Lunge Steps
40 Double-Unders
Rest 4 minutes, and then,
Complete as many rounds and reps as possible in 8 minutes of:
10 Goblet Squats 24/16 kg
20/15 Push-Ups
30 Sit-Ups
A.
Every 4 minutes, for 16 minutes of:
Clean x 1.1.1.1
(rest 10 seconds between singles)
Rest 30 seconds
Strict Handstand Push-Ups x max reps
B.
Three sets
Against a 2-minute running clock, perform the following:
Row 250 Meters
Max Reps of Squat Cleans 135/95 lbs
Rest 2 minutes between sets
A.
Four sets of:
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 60 seconds
Strict Toes to Bar (or hanging leg raises) x 6-8 reps @ 2110
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds
B.
Option 1
Every minute, on the minute for 10 minutes:
8-10 Burpee Box Jump Overs 24/20"
-OR-
Option 2
Complete as many rounds and reps as possible in 10 minutes of:
10 Burpee Box Jump Overs 24/20"
100 Meter Run
A.
Every 2 minutes, for 12 minutes of:
Power Snatch + Hang Snatch + Snatch
@ 75-80%
B.
Against a 60 second running clock, for a total of five sets:
10 Kettlebell Swings 32/24 kg
Max Reps of Barbell Thrusters 75/55 lbs.
or Dumbbell Thrusters
Rest 60 seconds between sets.
Score is max number of thrusters completed during the workout.
A.
Every 90 seconds, for 12 minutes
Two sets of:
2-6 Wide Grip Pull-Ups
2-6 Pull-Ups
2-6 Supinated Grip Pull-Ups
2-6 Mountain Climber Pull-Ups
B.
Every 5 minutes until 100/80 Calories are completed
60 Seconds of Rowing
Run 400 Meters
A.
Every 2 minutes for 10 minutes:
Back Squat x 5 @ 75-80%
B.
In teams of two, with only one person working at a time, complete the following:
200 Wall Ball Shots
600 Meter Overhead Carry (45/25 lb plate)
200 Push-Ups
600 Meter Overhead Carry (45/25 lb plate)
During carry, you must perform 3 burpees every time you switch the partner carrying the load.
*Burpees may be completed inside the gym at the end of each carry
Every minute, on the minute, for 21 minutes:
Minute 1 – 30 Double-Unders + 1 Rope Climb
Minute 2 – 12 Push Press 115/75 lbs.
Minute 3 – 10-12 Front Rack Step Ups to 20" box 115/75 lbs.
*If the Push Press weight is too heavy for the Front Rack Step Ups, use a pair of Kettlebells instead.
A.
Every 2 minutes, for 12 minutes:
Hang Clean + Clean + Jerk
*Sets 1-2 = 70%
*Sets 3-4 = 80%
*Sets 5-6 = 85%
B.
Three rounds for time of:
30/20 Calorie Row
20 Kettlebell Swings 24/16 kg
10 Front Squats 185/125 lbs.
A.
Three sets for times of
1200 Meter Run
Rest 60 seconds
400 Meter Run
Rest 2 minutes
A.
Every 2 minutes, for 10 minutes of:
Power Snatch + 2 Snatches @ 75-80%
B.
Two sets for times of:
Row 500 Meters
5 Power Snatches @ 70-75%
30 Wall Ball Shots 20/14 lbs.
Rest 5 minutes