WODs for My Mommy is Stronger Than Your Mommy: WOD 1: “6 to 12 Months” 9 Minute AMRAP 12 Kettlebell Swings 9 Box Jumps 6 Toes to Bar RX= 53# / 24” Box Jumps / Toes to Bar Intermediate = 35# / 20” Box Jumps / Toes to Bar Scaled = 35# Russian KB Swings (To Eye Level) / 20” Step Ups/ AbMat Butterfly Sit-ups New Mommies = 35# Russian KB Swings (To Eye Level)/ 20” Step Ups / AbMat Butterfly Sit-ups SCORE IS TOTAL REPS WOD 2: “Who’s the Strongest Mommy?” 8 Minutes to: Perform 150 Double Unders (scaled for categories below) Then, Establish a Max with the following complex without letting go of the bar (Within that 8 Minutes) 3 Deadlifts 3 Hang Cleans (Above Knee, Must come to a slight pause after completing last deadlift) 3 Shoulder to Overhead (Must lock out knees and arms each time) RX= 150 Double Unders Intermediate = 100 Double Unders Scaled = 200 Singles New Mommies = 200 Singles SCORE IS JUMP ROPE PLUS MAX SUCCESSFUL COMPLEX IN POUNDS WOD 3: “Don’t make me Count to 3” / 10 Minute Time CAP 12-9-6-3 Thrusters Burpees RX= 85# / Burpees to 45# plate Intermediate = 65# / Burpees to 45# plate Scaled = 55# / Burpees to 45# plate New Mommies = 35# / Burpees to 45# plate SCORE IS TOTAL TIME FLOATER WOD: “Front-Loader” Weigh in, Apply Percentage below, then Nearest 0 or 5# to weight Max Front Squats (NO Re-racking) in 2 Minutes RX= 75% Bodyweight Intermediate = 60% Bodyweight Scaled = 50% Bodyweight New Mommies = 35% Bodyweight SCORE IS TOTAL REPS Dad’s WOD: “Don’t Throw the Baby” / TBD
Posted on: Sat, 12 Jul 2014 04:02:18 +0000
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