Main Street WOD’s1

WOD’s (In NO Particular Order)

1. “Stone Face”:

Ascending Push Press and Kettlebell Swings. Rx’d weights would be 115/75# for push press and 70/45# for the KBS. Scaled weights are 75#/55# and 55#/35#

•  1/1, 2/2, 3/3, 4/4, etc… total reps.
• 5 Minute AMRAP

Novice – Push Press and Squats 10/20, 8/16, 6/12, 4/8, 2/4 – also 5 minute cap

2. “Double’s To Heaven”:

1 Round for time- 100 Double Unders 63 Hand Release Push-Ups 36 Front Squats 50 Double Unders 42 Hand Release Push-Ups 24 Front Squats 25 Double Unders 21 Hand Release Push-Ups – Front Squat until time expires

• Rx’d Weights for this WOD would be 95/65# – Scaled Weights are 65#/45# (Doubles or two times singles for scaled)
• 12 minute AMRAP

Novice – 100 Singles, 36 Push-ups (no plank standard for men, from knees for women), 18 front squats (45# barbell M/F), 50 Singles, 24 Push ups, 12 front squats.  Loose standards on front squats. – 12 minute time cap, will score as an AMRAP if not completed

3. “PVC Mania”:

5 PVC Shoot Thru’s (http://www.youtube.com/watch?v=20pZiKH2mJw) 10 Lateral Burpees over PVC Hurdle, 20 PVC Dips in the form of a 5 Round WOD

• 12 min Cap

 Novice – 30 burpees over the PVC – 5 min cap (no DNF’s, all scores count)

4. “Pulling Fran” (RX ONLY):

21 pull-ups/21 Deadlifts, 15 PU/15 DL, 9 PU/9DL (225#/155# RX ONLY)

• Note Pull-ups come FIRST in this iteration
• 5 Minute Cap