Ian Whordley’s 50th Birthday WOD.
14min AMRAP of:
2 Rope Climb
4 Bar Muscle Ups
5 Strict HSPU
50 DU’s
14 = Day
2/4/5 = 11 (Month)
50 = Age
Scaling options:
Rope Pulls or Strict Pull Ups x 6
Box Press, Seated Press, Press Up
Single unders or 60-90 seconds practice.
A.
Squat Complex
Build to Heavy Complex:
1 Pausing Back Squat (3 Seconds)
1 Back Squat
B.
“Step Aerobics”
3 Rounds For Time:
15 Toes to Bar
20/14 Calorie Row
10 Single Dumbbell Box Step-ups (Each Side)
Dumbbell: 22.5/15
Box: 24/20
“Piggy Back”
Teams of 2
12 Rounds For Time:
12 Alternating Dumbbell Snatches (22.5/15)
12 Lateral Burpees Over Dumbbell
200m Run
*Switch After Fully Completed Rounds (6 Each)
A.
OPENS 20.5
For Time (Partitioned Any Way):
40 Ring Muscle-ups
80 Calorie Row
120 Wallballs (20/14)
♀ 14-lb. Ball to 9 ft.
♂ 20-lb. Ball to 10 ft.
Time Cap: 20 Minutes
B.
“Jack”
AMRAP 20:
10 DB Push Press (22.5/15)
10 Kettlebell Swings (24/16)
10 Box Jumps (24/20)
“Meatballs”
Teams of 3
Complete the following…
100 Cal Assault Bike
150 Wall Balls 9/7
80 Cal Assault Bike
120 Deadlift 60/40
60 Cal Assault Bike
80 Box Jumps 24/20
40 Cal Assault Bike
A.
“Goat Day”
B.
At low intensity…
15-12-9
Row Calories
Assault Bike Calories
Into..
4 Rounds:
4 Wall Squats
8 Alternating Spidermans
12 Russian Kettlebell Swings (moderate load)
Into…
4 Rounds:
4 Strict Pull-Ups
8 Air Squats
12 AbMat Sit-Ups
Into…
15-12-9
Row Calories
Assault Bike Calories
“My Fitness Pal”
3 Rounds:
75 Double-Unders
10 Dumbbell Burpee Box Step-Overs (22.5’s/15’s)
Box – 24″/20″
Directly into…
3 Rounds:
21/15 Calorie Row
21 Thrusters (35/25)
A.
On the Minute x 12:
3 Power Snatches
B.
“High Noon”
AMRAP 12:
12 Power Snatches (43/30)
12 Push-ups
12 Chest to Bar Pull-ups
A.
Opens 20.4
For Time (20 Minute Cap):
30 Box Jumps
15 Clean and Jerks (95/65)
30 Box Jumps
15 Clean and Jerks (135/85)
30 Box Jumps
10 Clean and Jerks (185/115)
30 Alternating Single Leg Squats
10 Clean and Jerks (225/145)
30 Alternating Single Leg Squats
5 Clean and Jerks (275/175)
30 Alternating Single Leg Squats
5 Clean and Jerks (315/205)
♀ 20-in. box
♂ 24-in. box
B.
“Open Concept”
AMRAP 5:
1000 Meter […]
“Wrong Turn”
Teams of 2
AMRAP 25:
12 Front Squats 42.5/30
9 Lateral Barbell Burpees
6 Pull-ups
Continuous 200m run with Med Ball 9/7