W.O.D. - Week #2

W.O.D. #1 (AMRAP-20 Minutes)
Beginner                    Intermediate                    Practiced
5 Thrusters(Bar Only)  5 Thrusters(75 lbs)             5 Thrusters(95 lbs)
10 Forward Lunges     10 KB Lunges                    10 KB Lunges
15 Sit Ups                   15 Sit Ups                        15 Sit Ups
20 Single Unders          20 Single Unders                20 Double Unders

  The Under refers to Jump Rope.  A single under is when the rope passes once under your feet with each jump.  A double under is when the rope passes twice under your feet with each jump.

W.O.D. #2 (AFAP-21/15/9/3)
Beginner                    Intermediate                    Practiced
Inverted Rows             Pull Ups                             Pull Ups
Deadlifts                      Deadlifts                             Deadlifts
Mountain Climbers       Mountain Climbers             Mountain Climbers

Mountain Climbers should be a two count exercise for Beginner (left then right is 1 rep) and a four count exercise for Intermediate and Practiced.  Deadlift weight should be approximately 1/3 body weight for beginners.  Intermediate and Practiced lift an appropriate weight which will not leave you at failure after first set.

W.O.D. #3 (AFAP-Deck of Cards)
Beginner                    Intermediate                    Practiced                    Suit
Push Ups                     Push Ups                           Push Ups                     Spades
Sit Ups                        Sit Ups                               Sit Ups                        Diamonds
Air Squats                   KB Front Squats                Sand Bag Squats          Clubs
KB Clean & Press       KB Clean &Press              KB Clean & Press        Hearts
400m Sprint                400m Sprint                        400m Sprint                 Jokers

This workout can be segmented by removing Aces, Facecards, and/or Jokers.  Each number card is the amount of reps, Facecards are valued at 11, Aces can be valued at 1 or 15.