WODS

Question 1

lifting only 1 kg for squat should u log that ?

Answer 1

yes, A well-maintained training log can provide a wealth of historical data

Question 2

Workout Cindy , I do 11, Adam does in 15, Avi in 20

Answer 2

20 Mins AMRAP , 5 pull ups, 10 push ups, 15 Air squats,

Question 3

What movements one should be good at to do Grace, best time for elite , and beginner time

Answer 3

30 Clean-and-Jerks (135/95 lb),- 43,61kgs FS, DL, HP, Catch, SP, Push press, Push Jerk. – Beginner: 6-7 minutes
– Intermediate: 4-5 minutes
– Advanced: 3-4 minutes
– Elite: <2 minutes

Question 4

What’s the load for grace, for Anand, Me , Sachit

Answer 4

30 C&J ,135lb / 95lb , Intermediate Option
30 Clean-and-Jerks for Time (115/75 lb)

Beginner Option
30 Clean-and-Jerks for Time (75/55 lb)

Question 5

Annie: ANNIE : Calf butt and abs , like the movie 300

Answer 5

” 50-40-30-20-10 Reps For Time
Double-Unders
Sit-Ups “, “– Beginner: 10-12 minutes
– Intermediate: 8-10 minutes
– Advanced: 7-8 minutes
– Elite: <6 minutes”

Question 6

KAREN- wall ball , Karen used the wall to smash

Answer 6

” For Time
150 Wall Ball Shots (20/14 lb, 10/9 ft)” ::”Beginner: 12-15 minutes
– Intermediate: 8-11 minutes
– Advanced: 6-7 minutes
– Elite: <5 minutes”

Question 7

Helen : All hell breaks loose, When u have to pood, u pull up ur sock and run. 4002112

Answer 7

3 Rounds For Time
400 meter Run
21 Kettlebell Swings (1.5/1 pood)
12 Pull-Ups

“Beginner: 15-17 minutes
– Intermediate: 11-14 minutes
– Advanced: 9-10 minutes
– Elite: <8 minutes”

Beginner Option
3 Rounds for Time:
200 meter Run
15 Kettlebell Swings (1/.75 pood)
9 Jumping Pull-Ups

Question 8

Elizabeth: The queen gets frantic when asked to dip down and clean,

Answer 8

21-15-9, cleans and Dips ,135lb, 95lb,”Good Times for “Elizabeth” (source)
– Beginner: 10-14+ minutes
– Intermediate: 7-10 minutes
– Advanced: 4-7 minutes
– Elite: <4 minutes”

Question 9

Nancy : Drew 2k for overheads lunges

Answer 9

” 5 Rounds For Time
400 meter Run
15 Overhead Squats (95/65 lb)”

Good Times for “Nancy”
– Beginner: 17-20+ minutes
– Intermediate: 13-16 minutes
– Advanced: 10-12 minutes
– Elite: <9 minutes

Question 10

Linda: GODMAN Genetic , 1.5, 1,.75

Answer 10

10-9-8-7-6-5-4-3-2-1 Reps, For Time
Deadlift (1½ bodyweight)
Bench Press (bodyweight)
Clean (¾ bodyweight), Intermediate Option
10-9-8-7-6-5-4-3-2-1 Reps, For Time:
1¼-bodyweight Deadlift
¾-bodyweight Bench Press
½-bodyweight Clean

Beginner Option
8-7-6-5-4-3-2-1 Reps, For Time:
¾-bodyweight Deadlift
½-bodyweight Bench Press
⅓-bodyweight Clean

Good Times for “Linda” (source)
– Beginner: 28-32 minutes
– Intermediate: 19-25 minutes
– Advanced: 14-17 minutes
– Elite: <13 minutes

Question 11

Filthy fifty

Answer 11

For Time
50 Box Jumps (24/20 in)
50 Jumping Pull-Ups
50 Kettlebell Swings (1/.75 pood)
50 Walking Lunge Steps
50 Knees-to-Elbows
50 Push Presses (45/35 lb)
50 Back Extensions
50 Wall Ball Shots (20/14 lb)
50 Burpees
50 Double-Unders– Beginner: 24-30 minutes
– Intermediate: 19-23 minutes
– Advanced: 15-18 minutes
– Elite: <14 minutes

Question 12

Jackie: Chan in a boat, row thrusting and pulling

Answer 12

1km row, 50 thrusters 45lbs/35lbs, 30 pull ups. Good Times for “Jackie” (source)
– Beginner: 10-12 minutes
– Intermediate: 7-10 minutes
– Advanced: 6-7 minutes
– Elite: <6 minutes

Question 13

ISABEL:

Answer 13

Isabel snatches the boys grace cleans and jerks them, 30 snatches for time 135lbs/95lbs

Beginner: 6-7 minutes
– Intermediate: 4-6 minutes
– Advanced: 3-4 minutes
– Elite: <2 minutes

Question 14

Diane

Answer 14

Diane - upside down dead for her Anand frantically:21-15-9 Reps For Time
Deadlifts (225/155 lb)
Handstand Push-Ups

Good Times for “Diane” (estimate)
– Beginner: 10-14 minutes
– Intermediate: 6-9 minutes
– Advanced: 5-6 minutes
– Elite: <4 minutes

Question 15

Angie

Answer 15

Angelo , only bw, for Good 14 mins to 25 mins, Times for “Angie” (source)
– Beginner: 26-35 minutes
– Intermediate: 21-25 minutes
– Advanced: 15-20 minutes
– Elite: <14 minutes:

For Time
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Air Squats

Question 16

Barbara- madness, 700 reps 30mins0

Answer 16

Hit the bar after this bw madness, 20 to 50 5 rounds, 3 mins rest/ 5 Rounds For Time
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
3 minutes Rest”, “Good Times for “Barbara” (estimate)
– Beginner: 50+ minutes
– Intermediate: 40-49 minutes
– Advanced: 30-39 minutes
– Elite: <29 minutes”:::”Complete 5 rounds of the repetitions in the order written as fast as possible (“For Time“). After each set of 50 Air Squats, you must take a 3 minute Rest. Time each round for reference and pacing purposes.
Score is total time to complete all 5 rounds, including the prescribed rest. (Note: Do not include the last 3 minute Rest period after Round 5 in your overall score.)”

Question 17

Chelsea

Answer 17

EMOM for 30 minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats, go hard and fast keep up, likle in Chelsea match, 30 mins go hard.

Question 18

Death by anything

Answer 18

EMOM For as Long as Possible
1 Rep in the first minute
2 Reps in the second minute
3 Reps in the third minute
etc.

Question 19

KELLY

Answer 19

Kelly likes to run , jump and shoot balls
5 Rounds For Time
400 meter Run
30 Box Jumps (24/20 in)
30 Wall Ball Shots (20/14 lb)::– Beginner: 34-40 minutes
– Intermediate: 25-31 minutes
– Advanced: 19-22 minutes
– Elite: <18 minutes