Weight Vest Wednesday
14! (Evens Only) or 10!
- Medicine Ball Clean Step-Ups (L=1, R=2)
- Knees-to-Elbows
- Wallball Sit-Ups
Weight Vest Wednesday
Wednesday, Oct. 14, 2020
Weight Vest Wednesday
AMRAP 16 minutes:
- 4 Ring Dips
- 12 Lunge Steps
- 24 Double-Unders
Wednesday, Oct. 7, 2020
Weight Vest Wednesday
14!
- Squat Step-Ups (Even)
- GHD Sit-Ups (Odd)
- 200m Run after even rounds
- 1 Rope Climb after odd rounds
Wednesday, Sept. 30, 2020
Weight Vest Wednesday
Three 6 minute AMRAPS for max reps. Rest 2 minutes between each. Athlete may decide order.
| AMRAP | AMRAP | AMRAP | |
| Max Rep /Minute | Push-Ups | Roll-Outs | Box Jumps |
| 0 | 6 Roll-Outs | 6 Box Jumps | 6 Push-Ups |
| 1 | 6 Box Jumps | 6 Push-Ups | 6 Roll-Outs |
| 2 | 6 Roll-Outs | 6 Box Jumps | 6 Push-Ups |
| 3 | 6 Box Jumps | 6 Push-Ups | 6 Roll-Outs |
| 4 | 6 Roll-Outs | 6 Box Jumps | 6 Push-Ups |
| 5 | 6 Box Jumps | 6 Push-Ups | 6 Roll-Outs |
Wednesday, Sept. 23, 2020
Weight Vest Wednesday
For Time:
- 5 Dumbbell Thrusters
- 5 Dumbbell Thrusters
- 10 Hip Extensions
- 5 Dumbbell Thrusters
- 10 Hip Extensions
- 15 Push-Ups
- 5 Dumbbell Thrusters
- 10 Hip Extensions
- 15 Push-Ups
- 20 Lunge Steps
- 5 Dumbbell Thrusters
- 10 Hip Extensions
- 15 Push-Ups
- 20 Lunge Steps
- 25 Calorie Row
- 5 Dumbbell Thrusters
- 10 Hip Extensions
- 15 Push-Ups
- 20 Lunge Steps
- 25 Calorie Row
- 30 Athlete choice of any of the movements in this WOD.
Wednesday, Sept. 16, 2020
Weight Vest Wednesday
16!
- Box Jump (Odds)
- Push-Ups
- Wallball Sit-Ups
- Air Squat Step-Ups (Evens)
- Athlete can decide Evens/Odds on the two unspecified movements.
Wednesday, Sept. 9, 2020
Weight Vest Wednesday
10!
- Touch-the-Floor/Ceiling
- Sit-Ups w/Feet against the wall
- Leg Lift Overs
- “Man On Fire” Burpees
- Athlete can decide to choose each movement either in an ascending or descending order.
OR
21-15-9 / 9-15-21
- Touch-the-Floor/Ceiling
- Sit-Ups w/Feet against the wall
- Leg Lift Overs
- “Man On Fire” Burpees
- Two movements ascending; two movements descending
Wednesday, Aug. 19, 2020
Weight Vest Wednesday
4 Rounds:
- 24 Squats
- 24 Push-Ups
- 24 Lunge Steps
- 400m Run
OR
5 Rounds:
- 24 Squats
- 24 Push-Ups
- 24 Lunge Steps
- 400m Run
- Odd Rounds w/vest; Even w/o vest
Wednesday, Aug. 12, 20
Weight Vest Wednesday
For Time:
- 100 Jumping Jacks / 50 Lunge Steps / 25 Knees-to-Elbows
- 80 Jumping Jacks / 40 Lunge Steps / 20 Knees-to-Elbows
- 60 Jumping Jacks / 30 Lunge Steps / 15 Knees-to-Elbows
- 40 Jumping Jacks / 20 Lunge Steps / 10 Knees-to-Elbows
- 20 Jumping Jacks / 10 Lunge Steps / 5 Knees-to-Elbows
OR
- 75 Touch Floor-Ceiling / 40 Step-Ups / 25 GHD Sit-Ups
- 60 Touch Floor-Ceiling / 32 Step-Ups / 20 GHD Sit-Ups
- 45 Touch Floor-Ceiling / 24 Step-Ups / 15 GHD Sit-Ups
- 30 Touch Floor-Ceiling / 16 Step-Ups / 10 GHD Sit-Ups
- 15 Touch Floor-Ceiling / 8 Step-Ups / 5 GHD Sit-Ups
Wednesday, Aug. 5, 2020
Weight Vest Wednesday
AMRAP 8 minutes
- 200m Odd Object Run
- 10 Pull-Ups
- 200m Odd Object Carry
- 10 Wallball Sit-Ups
- Athlete will pick 1 run and one non-run movement to perform w/o the vest.
Rest 2 minutes
AMRAP 8 minutes
- 200m Odd Object Run
- 10 Pull-Ups
- 200m Odd Object Carry
- 10 Wallball Sit-Ups
- Athlete will perform the opposite choices of the first stage with the vest and the other two without.