Johnny D's Workout Life: WODS O Plenty

Groundhogs Day
AMRAP 12
12 Burpees
12 Toes to Bar
40 Double Unders
Lost in Translation
7 minute ascending ladder (3/3, 6/6, 9/9...)
Front Squat (115/80#)
Box Jump (24/20")
Moonrise Kingdom
4 rounds of:
12 Chest to Bar Pull-ups
9 Deadlifts (185, 135#)
6 Hang Power Cleans (185, 135#)
3 Shoulder to Overhead (185, 135#)
Black and Blue
5 rounds of:
10 Power Cleans (135, 95#)
10 Burpees

"The Unicorn"

12 AMRAP

100 KB Swings 53/35

100 Double Unders

100 OH Squats 85/65

100 Double Unders

100 Muscle Ups

ROW

Rest is 1x1

4x250m
4x500m
2x1000
4x250m

10 thrusters (M:135#/W:95#)
20 toes to bar
10 power snatches (M:135#/W:95#)
20 hand release push-ups
100 double unders (300 singles)
20 hand release push-ups
10 power snatches
20 toes to bar
10 thrusters

Masters complete the following for time:

35 pull-ups
15 power cleans (165/115)
25 chest to bar pull-ups
10 squat cleans (185/125)
15 chest to bar pull-ups
5 squat clean and jerks (205/135)

Hotel WOD

3 rounds of

50 Squats

40 situps

30 pushups

20 burpees

10 ground to overhead

"Bergeron Beep Test"

EMOM for as long as possible:

7 Thrusters, 75/55

7 Pull ups

7 Burpees

"Satan's Whiskers"
3RFT:
10 C2B
10 Front Squats, 165/115
10 Burpees

Thor 4 Rounds

10 Squat Cleans 135/95

15 Box Jumps 24/20

20 HR Push ups

12 Days of Christmas 2013 CFA Style
1 Rope Assent
2 Front Squat 165/110
3 HSPU
4 DL 165/110
5 C2B
6 BJ 24/20
7 KBS 2/1.5P
8 Ring Dips
9 WB 20/14
10 Cals on Rower/Airdyne
11 Burpee
12 CnJ 165/110

Rope Climbs 5-4-3-2-1
Hang Clean 135lb
10-8-6-4-2
Box Jumps 30"
15-12-9-6-3

-->

For time

*Strict 20 minute time limit.

20 Hang Squat Snatches 115/75#

50 Double-Unders

30 Thrusters 115/75#

50 Double-Unders

40 T2B

40 Burpee Box Jumps

50 Double-Unders

30 Power Snatches 115/75#

50 Double-Unders

20 Bar Muscle-Ups (sub chest to bar pullups)

WOD #1
12 Minute Cap
4 Rounds
5 Push Ups
10 KB Swings 53/35 (age 55+ 44/26)
15 Goblet Squats
30 Double Unders

WOD #2
5 Minutes
Every minute on the minute
Attempt one clean
5 attempts to get the most weight
Fails do not count

WOD #3
12 Minute Cap
10-9-8-7-6-5-4-3-2-1
Deadlifts 225/155 (age 55+ 205/140)
Box Jumps 24”/20” (age 55+ 20”/20”)

10 minute Cap
35 Thrusters 75/45 (age 55+ 65/40)
35 Burpees
35 Pull Ups

Tiebreaker

250m row
15 Snatches @95lbs
250m row

HAMMER

5 rounds, each for time, of,

5 Power Cleans (135/95)

10 Front Squats

5 Jerks

20 Pull Ups

*rest 90 seconds between rounds

A. AMRAP 25 UB DU
As many sets of 25 Unbroken Double Unders as possible in 5 Minutes
*if you are still learning the DU, then complete as many Double Unders in the 5 minutes as possible

Jackie and Jennie
B. AMRAP 10
150 M Row Sprint
10 Box Jumps
1 Rope Climb

5 Rounds:
15 Box Jumps 24"/20"
10 Toes to Bar
5 Handstand Push Ups

Wod #1 12-9-6 Squat cleans 175 muscle ups 16:28 Wod #2 3min clock row 500 max burpees 24 Wod #3 3rds 20 k.b. swings 70lbs 50 double unders 4:14 Five rounds for time of:
Run 400 meters
145 pound Deadlift, 20 reps
20 Push-ups
145 pound Deadlift, 10 reps
10 Push-ups

"Morrison"

50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball

Box jump, 24 inch box
Kettlebell swings, 1.5 pood

A. 10 Rounds
3 Handstand Push Ups*
5 Strict Pull Ups*
7 Toes 2 Bar*

Smokin’ Bear
4 rounds…
5 Burpees
5 Deadlift (95/65)
5 Hang Power Cleans
5 Front Squats
5 Push Press
5 Back Squats
5 C2B Pull Ups
400M Run

” Christine”
3 Rounds For Time Of:
500 Meter Row
12 Bodyweight Deadlifts
21 Box Jumps

Three rounds for time of:
50 Double-unders
25 Wallball "2-fer-1s", 20 pound ball

"Small"
Three rounds for time of:
Row 1000 meters
50 Burpees
50 Box jumps, 24" box
Run 800 meters

4 X 100M Run Backward + 100M Run Forward
100 Double Unders
50 GHD Sit Ups
30 KB Swings (2/1.5)
20 Box Jumps (20/18)

WOD: “Mutha F***a!”
For time:
100m Run
20 Ground to Overhead (95/65)
30 Burpees
400m Run
50 Double Unders
400m Run
30 Burpees
20 Ground to Overhead (95/65)
100m Run

AMRAP 12
4 Dead Hang Pull Ups
6 Clapping Push Ups
8 Broad Jumps (6 ft)

Training Summary

WODS O Plenty