WODS Flashcards
lifting only 1 kg for squat should u log that ?
yes, A well-maintained training log can provide a wealth of historical data
Workout Cindy , I do 11, Adam does in 15, Avi in 20
20 Mins AMRAP , 5 pull ups, 10 push ups, 15 Air squats,
What movements one should be good at to do Grace, best time for elite , and beginner time
30 Clean-and-Jerks (135/95 lb),- 43,61kgs FS, DL, HP, Catch, SP, Push press, Push Jerk. – Beginner: 6-7 minutes
– Intermediate: 4-5 minutes
– Advanced: 3-4 minutes
– Elite: <2 minutes
What’s the load for grace, for Anand, Me , Sachit
30 C&J ,135lb / 95lb , Intermediate Option
30 Clean-and-Jerks for Time (115/75 lb)
Beginner Option
30 Clean-and-Jerks for Time (75/55 lb)
Annie: ANNIE : Calf butt and abs , like the movie 300
” 50-40-30-20-10 Reps For Time
Double-Unders
Sit-Ups “, “– Beginner: 10-12 minutes
– Intermediate: 8-10 minutes
– Advanced: 7-8 minutes
– Elite: <6 minutes”
KAREN- wall ball , Karen used the wall to smash
” For Time
150 Wall Ball Shots (20/14 lb, 10/9 ft)” ::”Beginner: 12-15 minutes
– Intermediate: 8-11 minutes
– Advanced: 6-7 minutes
– Elite: <5 minutes”
Helen : All hell breaks loose, When u have to pood, u pull up ur sock and run. 4002112
3 Rounds For Time
400 meter Run
21 Kettlebell Swings (1.5/1 pood)
12 Pull-Ups
“Beginner: 15-17 minutes – Intermediate: 11-14 minutes – Advanced: 9-10 minutes – Elite: <8 minutes”
Beginner Option
3 Rounds for Time:
200 meter Run
15 Kettlebell Swings (1/.75 pood)
9 Jumping Pull-Ups
Elizabeth: The queen gets frantic when asked to dip down and clean,
21-15-9, cleans and Dips ,135lb, 95lb,”Good Times for “Elizabeth” (source) – Beginner: 10-14+ minutes – Intermediate: 7-10 minutes – Advanced: 4-7 minutes – Elite: <4 minutes”
Nancy : Drew 2k for overheads lunges
” 5 Rounds For Time
400 meter Run
15 Overhead Squats (95/65 lb)”
Good Times for “Nancy”
– Beginner: 17-20+ minutes
– Intermediate: 13-16 minutes
– Advanced: 10-12 minutes
– Elite: <9 minutes
Linda: GODMAN Genetic , 1.5, 1,.75
10-9-8-7-6-5-4-3-2-1 Reps, For Time
Deadlift (1½ bodyweight)
Bench Press (bodyweight)
Clean (¾ bodyweight), Intermediate Option
10-9-8-7-6-5-4-3-2-1 Reps, For Time:
1¼-bodyweight Deadlift
¾-bodyweight Bench Press
½-bodyweight Clean
Beginner Option
8-7-6-5-4-3-2-1 Reps, For Time:
¾-bodyweight Deadlift
½-bodyweight Bench Press
⅓-bodyweight Clean
Good Times for “Linda” (source)
– Beginner: 28-32 minutes
– Intermediate: 19-25 minutes
– Advanced: 14-17 minutes
– Elite: <13 minutes
Filthy fifty
For Time
50 Box Jumps (24/20 in)
50 Jumping Pull-Ups
50 Kettlebell Swings (1/.75 pood)
50 Walking Lunge Steps
50 Knees-to-Elbows
50 Push Presses (45/35 lb)
50 Back Extensions
50 Wall Ball Shots (20/14 lb)
50 Burpees
50 Double-Unders– Beginner: 24-30 minutes
– Intermediate: 19-23 minutes
– Advanced: 15-18 minutes
– Elite: <14 minutes
Jackie: Chan in a boat, row thrusting and pulling
1km row, 50 thrusters 45lbs/35lbs, 30 pull ups. Good Times for “Jackie” (source)
– Beginner: 10-12 minutes
– Intermediate: 7-10 minutes
– Advanced: 6-7 minutes
– Elite: <6 minutes
ISABEL:
Isabel snatches the boys grace cleans and jerks them, 30 snatches for time 135lbs/95lbs
Beginner: 6-7 minutes
– Intermediate: 4-6 minutes
– Advanced: 3-4 minutes
– Elite: <2 minutes
Diane
Diane - upside down dead for her Anand frantically:21-15-9 Reps For Time
Deadlifts (225/155 lb)
Handstand Push-Ups
Good Times for “Diane” (estimate)
– Beginner: 10-14 minutes
– Intermediate: 6-9 minutes
– Advanced: 5-6 minutes
– Elite: <4 minutes
Angie
Angelo , only bw, for Good 14 mins to 25 mins, Times for “Angie” (source)
– Beginner: 26-35 minutes
– Intermediate: 21-25 minutes
– Advanced: 15-20 minutes
– Elite: <14 minutes:
For Time
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Air Squats
Barbara- madness, 700 reps 30mins0
Hit the bar after this bw madness, 20 to 50 5 rounds, 3 mins rest/ 5 Rounds For Time
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
3 minutes Rest”, “Good Times for “Barbara” (estimate)
– Beginner: 50+ minutes
– Intermediate: 40-49 minutes
– Advanced: 30-39 minutes
– Elite: <29 minutes”:::”Complete 5 rounds of the repetitions in the order written as fast as possible (“For Time“). After each set of 50 Air Squats, you must take a 3 minute Rest. Time each round for reference and pacing purposes.
Score is total time to complete all 5 rounds, including the prescribed rest. (Note: Do not include the last 3 minute Rest period after Round 5 in your overall score.)”
Chelsea
EMOM for 30 minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats, go hard and fast keep up, likle in Chelsea match, 30 mins go hard.
Death by anything
EMOM For as Long as Possible
1 Rep in the first minute
2 Reps in the second minute
3 Reps in the third minute
etc.
KELLY
Kelly likes to run , jump and shoot balls
5 Rounds For Time
400 meter Run
30 Box Jumps (24/20 in)
30 Wall Ball Shots (20/14 lb)::– Beginner: 34-40 minutes
– Intermediate: 25-31 minutes
– Advanced: 19-22 minutes
– Elite: <18 minutes
