WODwithBen!

10.7.16 – Week 1- For Time

• 400 Meter Run
• 5 Rope Climbs
• 10 DB Snatches (50/40) 2 for 1
• 15 HSPU
  • 400 Meter Run
  • 4 Rope Climbs
  • 8 DB Snatches (50/40) 2 for 1
  • 15 HSPU
    • 400 Meter Run
    • 3 Rope Climbs
    • 6 DB Snatches (50/40) 2 for 1
    • 15 HSPU
  • 400 Meter Run
  • 2 Rope Climbs
  • 4 DB Snatches (50/40) 2 for 1
  • 15 HSPU
• 400 Meter Run
• 1 Rope Climbs
• 2 DB Snatches (50/40) 2 for 1
• 15 HSPU

 

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10.14.16 – Week 2 – 35 Min AMRAP

• 400 Meter Sandbag Carry (40/20)
• 30 Air Squats
• 15 KBS (55/40)
• 500 Meter Row
• 30 Air Squats
• 15 KBS
• 1,000 Meter Bike (1.0KM)
• 30 Air Squats
• 15 KBS

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10.21.16 – Week 3 – AMAP

With 40 minutes on the clock complete:

6 Rounds of:

• 400 Meter Run
• 12 Cleans (135/95)
• 6 SDHP (135/95)
• 4 S2O (135/95)
• 10 HSPU (3″ Def)

Then move on to

• Max Calories with remaining time!

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10.28.16 – Week 4 – Partner Style

With 45 minutes on the clock complete THE AMRAP AND AMAP CALORIES ON THE ROWER.

• One person will always be working on the Rower for calories as the other person is always working on the AMRAP
• You and your partner choose when you want to switch.
• At the end keep, record your AMRAP score and your Calories

AMRAP:

• 4 Rope Climbs
• 8 KBS (70/55)
• 12 HRPU
• 16 BJO (24/20)

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11.4.16 – Week 5 – 50 Min AMRAP

• 400 Meter Run
• 28 Burpees
• 21 Snatches (115/65)
• 14 HRPU
• 7 Clusters (115/65)
• 21 ABMAT Sit Ups
• 28 Slam Balls (50/30)

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11.11.16 – Week 6 – 30 Min Partner AMRAP

• 12 Cleans (135/95)
• 30 Cal Rower
• 18 Wall Balls (20/14)
• 30 Cal Bike
• 24 Toes to Bar
• 400 Meter Run Together
  • Switch on and off as you wish

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11.18.16 – Week 7 – 30 Min Team WOD

Teams of 3:

Person A: One person will always be on the Rower accumulating calories
Person B: One person will complete one full round of the following:

• 15 KBS (70/55)
• 10 Burpees
• 8 Clean and Jerks (135/95)

Person C: One person is holding a plank

Rules:  Rotate when Person B completes one full round. Everyone must stop moving if someone drops from the plank!!!

• A goes to B
• B goes to C
• C goes to A
• Rotate in this fashion for 30 minutes