W.O.D. - Week #1

W.O.D. #1 (AMRAP-20 Minutes)

Beginner                         Intermediate                 Practiced 

5 Push Ups                       5 Push Ups                     5 Plyo Push Ups

10 Sit Ups                        10 Sit Ups                      10 Sit Ups

15 Air Squats                   15 KB Front Squats          15 SB Front Squats

W.O.D. #2 (AFAP-5 Rounds)

Beginner                          Intermediate                Practiced

5 Inverted Rows                5 Pull Ups                      5 Pull Ups

10 Step Ups                     10 Box Jumps                10 Box Jumps

10 KB C&P (ea)                 10 KB C&P (ea)              10 KB C&P (ea)

10 Mason Twists              10 Mason Twists             10 MB Mason Twists

5 Pull Over/Sit/Stand         5 Pull Over/Sit/Stand     5 MB Pull Over/Sit/Stand

To increase the difficulty of the Pull Over/Sit/Stand even further finish each rep with a Squat Jump after you stand.

W.O.D. #3 (AFAP-21/15/9)

Beginner                         Intermediate                  Practiced

Wall Ball                          Wall Ball                          Wall Ball

Tire Step Ups                  Tire Jumps                       Tire Jumps

Leg Raises                       Leg Raises                       Leg Raises (Stability Ball)

Tire Strikes                     Tire Strikes                      Tire Strikes

Mountain Climbers          Mountain Climbers             Mountain Climbers

When utilizing the Stability Ball for Leg Raises place the ball between your ankles and keep it in place for the duration of the exercise.  When conducting Tire Strikes use the flat end of the sledgehammer to strike the tire to reduce bounce back and create a more difficult exercise.