Simple, Simultaneous, and Sore-by-Tomorrow

EQUIP: Partner, Barbell (c: 135/95, p: 95/65, c: 65/35), Slam Ball (30/20), Wall Space

WARM-UP:

*Active Stretch, then:

*400m Indian Run w/ Partner

*20 x Air Squat

*20 x Lunge

*20 x Push-Up

*20 x alt. 1-Leg V-Up

*20 x Handstand Shoulder Shrug OR Shoulder Tap

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PARTNER WOD - Complete for Time:

-one person works while the other rests, unless otherwise noted

-divide up reps in any manner desired

*800m SIMULTANEOUS Run (both partners run entire distance side-by-side)

*80 x Shoulder-to-Overhead (c: 135/95, p: 95/65, f: 65/35)

*80 x Ball Slam (30/20)

*80 x Sumo Deadlift High Pull (c: 135/95, p: 95/65, f: 65/35) 

*8 x SIMULTANEOUS Wall Walk (ea. rep must be in tandem; both partners 8 reps)

*600m SIMULTANEOUS Run

*60 x Shoulder-to-Overhead 

*60 x Ball Slam

*60 x Sumo Deadlift High Pull

*6 x SIMULTANEOUS Wall Walk

*400m SIMULTANEOUS Run

*40 x Shoulder-to-Overhead

*40 x Ball Slam

*40 x Sumo Deadlift High Pull

*4 x SIMULTANEOUS Wall Walk

*200m SIMULTANEOUS Run

*20 x Shoulder-to-Overhead

*20 x Ball Slam

*20 x Sumo Deadlift High Pull

*2 x SIMULTANEOUS Wall Walk

"KB Swing, Swing, Swing"

EQUIP: Barbell (c: 225/155, p: 185/135, f: 135/95), Plate (45/25; c (women): 35), Box (24/20), KB (c: 70/53,

p: 53/35, f: 35/18), Jump Rope 

WARM-UP:

*Active Stretch, then:

*400m Run/ Row

*100 Jump Rope (warm-up Double-Unders)

*10 x KB Swing

*10 x Burpee 

*Individual Movement-Specific Warm-Up for WOD (especially: Deadlift)

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#1:

15 Min. AMRAP -

*30 x Double Under (sub: 30 x Tuck Jump)

*10 x Plate Ground-to-OH

*10 x alt. OH Plate Step-Up (20”)

*10 x 1-Arm KB OHS (5xR, then 5xL)(mod: 10 x Goblet Squat)

*# KB Swing as minutes on the clock at end of ea. round

(everybody will do 15 KBS at the 15:00 mark)

-for example: if I finish my first round when the clock reads 2:33, I must do 2 KBS to finish out the round; if I finish my second round when the clock reads 6:04, I must do 6 KBS to finish out that round, etc.

#2:

15 Min. AMRAP -

*30 x Double-Under (sub: 30 x Lateral Bar Hop)

*10 x Box Jump (24/20)

*10 x Deadlift (c: 225/155, p: 185/135, f: 135/95)

*10 x alt. Pistol (c: Jumping OR Weighted)

*# KB Swing as minutes on the clock at end of ea. round

(everybody will do 15 KBS at the 15:00 mark)

#3:

15 Min. AMRAP -

*30 x Double-Under (sub: 30 x Mountain Climb (R and L = 1))

*10 x alt. KB Goblet Lunge

*10 x OH Plate Sit-Up

*10 x Bar-Facing Burpee

*# KB Swing as minutes on the clock at end of ea. round 

(everybody will do 15 KBS at the 15:00 mark)

SCORE = Total KB Swing completed over all 3 WODs

"Ten to One By Ones With Runs"

EQUIP: Barbell (c: 115/85)(p: 95/65)(f: 65/45), Box (24/20)(c: 30/24), Rings

WARM-UP:

*Active Stretch, then:

*400m Run

*Shoulder Plank Series

*10 ea. x PVC Pass Thru, Snatch Press, OHS

*10 x Squat Jump 

*10 x Broad Jump

-warm up Snatch

WOD #1:

10-9-8-7-6-5-4-3-2-1 x

*Power Snatch (115/85)(95/65)(65/45)

*Ring Push-Up (mod: DB Push-Up)

*200m Run following ea. odd round

(inspiration for this WOD from CrossFit Delray Beach - 3/7/14)

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WOD #2:

10-9-8-7-6-5-4-3-2-1 x 

*Tuck Jump-to-Box Jump (24/20)(c: 30/24)

*Thruster (115/85)(95/65)(65/45)

*200m Run following ea. even round

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FINISHER:

400m Partner Mule Run

*use 100m course

*switch duties every 50m

"Oh, What to Do With Your Remaining Time?"

EQUIP: Slam Ball (30/20), Pull-Up Bar, KB? (70/53)(53/35)(35/26), Barbell (115/85)(95/65)(65/45)

WARM-UP:

*Active Stretch, then:

*400m Run

*15 x SB Goblet Squat

*10 x Push-Up + Windmill R&L

*3 Rounds of 5 x Push Press + 5 x OHS (unloaded bar)(goal: do NOT put bar down!)

-load bar and warm-up WOD movements

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5 Rounds (33 min.):

5 Minutes Per Round -

*20 x Ball Slam (30/20)

*15 x Toes-2-Bar

*10 x Push Press (115/85)(95/65)(75/55)

*AMRAP In Remaining Time: *Row or Run (10m Shuttle) for meters

-2 Min. REST b/w Rounds-

SCORE = Total Meters rowed or run over 5 rounds

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3 Rounds (12 min.) -

4 Minutes Per Round -

*400m Run

*AMRAP in Remaining Time: Overhead Squat (115/85)(95/65)(65/45)

-NO REST b/w rounds-

“St. Paddy’s Day - A Day Late, But Still Irish”

EQUIP: Partner, Shared: Rower, DB’s, Barbell, Rings, Jump Rope, Plate (45/25)

WARM-UP:

*Active Stretch, then:

*400m Run

*30 x Double-Under (sub: 30 x Lateral Bar Hop)

*20 x DB Goblet Squat (1DB)

*10 x Hang Squat Clean + Thruster (Athlete’s Choice:   loaded or unloaded bar)

For Time (Teams of 2)(50:00 Limit) -

*3000m Row

-one partner chips away at the Row

-other partner completes 17 ea. x DB Lunge Thruster (25’s/20’s)(20’s/15’s)(15’s/10’s)

-switch duties every 17 reps ea. of Lunge Thruster, until team has rowed 3000m

*300m DB Bear Crawl (30 lengths of 10m course)

-one partner chips away the Bear Crawl

-other partner completes 17 x Sumo Deadlift High Pull (105/75)(95/65)(65/35)

-switch duties every 17 reps of SDHP, until team has Bear Crawled 300m

*300 x Double-Under (sub: 300 x Lateral Bar/ KB Hop)

-one partner chips away at the D-U’s

-other partner completes 17 x Hang Power Clean (105/75)(95/65)(65/35)

-switch duties every 17 reps of HPC, until team has completed 300 D-U’s

*30 x Bear Complex (105/75)(95/65)(65/35)

-one partner chips away at the Bear Complex

-other partner completes 17 x Plyo Plate Push-Up (45/25)(sub: Hand-Release P-Up)

-switch duties every 17 reps of HR Push-Up, until team as completed 30 Bear Complex

"Oh, My Legs!"

EQUIP: Bar (c: 135/95, p: 95/65, f: 65/45), 2 KB’s (c: 70/53, p: 53/35, f: 35/18), Pull-Up Bar

WARM-UP:

*Active Stretch, then:

*400m Run/ Row

*20 x Air Squat

*15 x Star Jump 

*10 x Hand-Release Push-Up

*Warm-Up all necessary WOD movements; work up to WOD weight

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25 Minute AMRAP #1 -

30 x Front Squat (c: 135/95, p: 95/65, f: 65/45)

10 x Burpee-Pull Up

25 x Front Squat

10 x Burpee-Pull Up

20 x Front Squat

10 x Burpee-Pull Up

15 x Front Squat

10 x Burpee-Pull Up

10 x Front Squat

10 x Burpee-Pull Up

5 x Front Squat

10 x Burpee-Pull Up

SCORE = Total Reps 

(if you finish before time is called, start over at the beginning)

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25 Minute AMRAP #2 -

20 x KB Snatch (c: 70/53, p: 53/35, f: 35/18)

10 x 2KB Burpee-Deadlift (c: 70/53, p: 53/35, f: 35/18)

15 x KB Snatch (c: 70/53, p: 53/35, f: 35/18)

10 x 2KB Burpee-Deadlift (c: 70/53, p: 53/35, f: 35/18)

10 x KB Snatch (c: 70/53, p: 53/35, f: 35/18)

10 x 2KB Burpee-Deadlift (c: 70/53, p: 53/35, f: 35/18)

5 x KB Snatch (c: 70/53, p: 53/35, f: 35/18)

10 x 2KB Burpee-Deadlift (c: 70/53, p: 53/35, f: 35/18)

SCORE = Total Reps 

(if you finish before time is called, start over at the beginning)

"Crazy 8's"

EQUIP: Bar (c: 135/95, p: 95/65, f: 65/35)(+ reload plates), Box (20”), Pull-Up Bar

WARM-UP:

*Active Stretch, then:

*400m Run/ Row

*Shoulder Plank Series

*10 x Wall-Facing Squat

*10 ea. x Step-Up (20”)

*1 min. Hollow Body Hold (mod: hands beneath bum; break up minute w/ small rests)

———————————————-

1) EMOM for 8 Minutes -

*6 x Sumo Deadlift High Pull (c: 135/95, p: 95/65, f: 65/35)

*4 x Bar Facing Burpee 

(Rx+: 6 reps ea. movement)

-Rest 2 minutes-

2) EMOM for 8 Minutes -

*100m Run

*6 x Star Jump 

(Rx+: 10 x Star Jump)

-Rest 2 minutes/ Reload Barbell-

3) EMOM for 8 Minutes -

*4 x alt. Front Rack Step-Up (mod: Back Rack)(20”)(c: 95/65, p: 65/35, f: 65/35)

*6 x Thruster (c: 95/65, p: 65/35, f: 65/35)

(Rx+: 6 reps ea. movement)

-Rest 2 minutes-

4) EMOM for 8 Minutes -

*6 x V-Up

*4 x Strict Pull-Up

(Rx+: 6 reps ea. movement)

-Rest 2 minutes-

5a) EMOM for 8 Minutes -

*4 x Squat Snatch (c: 95/65, p: 65/35, f: 65/35)

*6 x Behind-the-Neck Push Press

(Rx+: 6 reps ea. movement)

TIMING CHEAT SHEET: 0-8-10-18-20-28-30-38-40-48