WOD - Class Programming

Ben Williamson Ben Williamson

Saturday, March 30

Community WOD 

AMRAP 10 

Pa) max cal bike 

Pb) 1 round

5 strict pull-ups 

10 push-ups 

15 air squats  

Rest 5 

AMRAP 10 

Pa) double unders 

Pb) 30 sit-ups 

Rest 5

AMRAP 10 

Pa) max cal row 

Pb) 15 burpees


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Ben Williamson Ben Williamson

Saturday, March 23

Community WOD 

5 rounds 

AMRAP 4:00

200m med ball hill run 

Row 200/250m 

Max cal bike in remaining time. 

Rest 4:00

Alternate AMRAPs with a buddy, score is total bike calories per pair. 

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Ben Williamson Ben Williamson

Saturday, March 16

With a buddy… one person working at a time, divide work however you want.

AMRAP 8

40 KB SDLHP 35/54

20 Burpees box overs 20/24”

Rest 2

AMRAP 8

40 sit-ups

Bike 15/20 class

Rest 2

AMRAP 8

40 goblet reverse lunges 35/53

Row 200/250m

Rest 2

AMRAP 8

40 double unders

200m run

Rest 2

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Ben Williamson Ben Williamson

Friday, March 15

24.3 

RX 

All for time: 

5 rounds of:    
    10 thrusters, weight 1
    10 chest-to-bar pull-ups 

Rest 1 minute, then:

5 rounds of:
    7 thrusters, weight 2
    7 bar muscle-ups 

Time cap: 15 minutes

♀ 65, 95 lb
♂95, 135 lb 

Scaled 

All for time: 

5 rounds of:
    10 thrusters, weight 1
    10 jumping chest-to-bar pull-ups 

Rest 1 minute, then:

5 rounds of:
    7 thrusters, weight 2
    7 chin-over-bar pull-ups

Time cap: 15 minutes

♀ 45 lb, 65 lb
♂ 65 lb, 95 lb


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Ben Williamson Ben Williamson

Saturday, March 9

Community WOD 

Split all work with a buddy within the AMRAPs

AMRAP 4

Bike for cals 

Rest 1 

AMRAP 4

Dball cleans 

Rest 1 

AMRAP 4

Rope climb 

Rest 1 

AMRAP 4

SA DB box overs 

Rest 1 

AMRAP 4

Medball thrusters 

Rest 1 

AMRAP 4

Burpees 

Rest 1 

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