Calisthenics Month - March 2024

Making them up as I go along ...

 
WOD 1

For Time: 15, 15, 15, 10, 10, 10, 5, 5, 5 (90 reps total)

Plyometric Stair Push-Ups (3rd step)
Stair Step-Ups (2nd step)

WOD 2

TBD

WOW - 7

 Compare to last year: HERE

-  WOD 1:

"Tommy V"

21 Thruster (#115, #80)

12 Rope Climb (15ft)

15 Thruster (#115, #80)

9 Rope Climb (15ft)

9 Thruster (#115, #80)

6 Rope Climb (15ft)

Compare to: 2/13/12

- WOD 2:

2011 Games Open - wod 1

AMRAP-10:

30 Double-unders
15 Power snatches (75/ 55#)

Compare to: 2/14/12

- WOD 3:

Turkish Get Up 1-1-1 

Log Clean & Strict Press 3-3-3 

Max Rep Atlas Stone 2:00 minutes (any load)

Compare to: 2/15/12

- WOD 4:

2011 Games Open - wod 2 

AMRAP-15: 

9 Deadlifts (155/ 100#) 

12 Push-ups 

15 Box jumps (24/ 20#)

Compare to: 2/16/12

- WOD 5:

2011 Games Open- wod 4

AMRAP-10:

60 Bar-facing burpees
30 Overhead squat (120/ 90#)
10 Muscle-ups

Compare to: 2/17/12

- WOD 6

2011 Games Open - wod 5

AMRAP-20:

5 Power clean (145/ 100#)
10 Toes to bar
15 Wallball (20/ 14#)

Compare to: 2/18/12

WOW -6

Compare to last year: HERE

WOD 1

3 RFT:

10 Deadlift (275, 190)
50 Double-unders

Chuck Carswell 2:46, Leah Polask 3:06 (198lbs).

Compare to: 2/6/12 

WOD 2

"Rahoi"

AMRAP 12:
12 Box Jump (24/ 20")
6 Thruster (95/ 65#)
6 Bar-facing burpees

Jenn Jones 9 rounds + 19 reps (20" box, 65lbs)

Compare to: 2/7/12

WOD 3

Squat Clean

3-3-3

Front Squat
5-5-5

Compare to: 2/8/12

WOD 4

Nasty Girls

3 Rounds for time

50 Squats
7 Muscle Ups
10 Hanging Power Clean (135/ 95#)

Compare to: 2/9/12

WOD 5

Tabata for Total Reps:

Row* (Calories )
Rest 1 Minute
Handstand Push-Up
Rest 1 Minute
Burpee

*Keep flywheel spinning durring 10 sec rest.
(Post Grand Total reps to comments)

Compare to: 2/10/12

WOD 6

For Time, In Teams of 4-6:

75 Squat Snatch (135/ 95#)
150 Ring Dips
300 Box Jump (24/ 20”)

Compare to: 2/11/12

WOW - 5

Compare to last year: HERE

 

WOD 1

FGB x 1/2 Tabata = 4 Rounds of FUN!

1/2 Tabata Wallball (20/14# - 10')

1/2 Tabata SDHP (75/ 55#)

1/2 Tabata Box Jumps (20/20")

1/2 Tabata Push Press (75/ 55#)

1/2 Tabata Row (Cal.)

(Post Tabata scores and Tabata total to comments)

Compare to: 1/30/12

WOD 2

3 Round for Time:

800 m Run

40 Kettlebell Swings (53/35#)

25 Pull-ups

Compare to: 1/31/12

WOD 3

Power Snatch

2-2-2

Power Clean

3-3-3

Compare to: 2/1/12

WOD 4

10-9-8-7-6-5-4-3-2-1

Handstand Push-Ups

Box Jumps (30/24")

Burpees

Compare to: 2/2/12

WOD 5

10-9-8-7-6-5-4-3-2-1

Thrusters (135/ 95#)

Strict Pull-Ups

Compare to: 2/3/12

WOD 6

Back Squat

5-5-5

Press

5-5-5

Compare to: 2/4/12

WOW - 4

 Compare to 2023: HERE

WOD 1

Deadlift

3-3-3-3-3

- Compare to: 1/23/12

WOD 2

4 rounds for time:

10 Front Squat (#185/#125)
20 Sit-ups
30ft. Handstand Walk

- Compare to: 1/24/12

WOD 3

As many rounds as possible it 10 minutes:

8 Push Press (#115/#80)
8 Push-ups
8 Chest to bar Pull-ups

- Compare to: 1/25/12

WOD 4

Back Squat

3-3-3-3-3

- Compare to: 1/26/12

WOD 5

3 Rounds for time:

30 Kettlbell Swings (#53/#35)
30 Goblet Squats (#53/#35)
30 Double-unders

- Compare to: 1/27/12

WOD 6

In teams of 4-5 complete:

5K Row 

200 Knee to Elbow 

100 2-Person Deadlift (#455/#305)

- Compare to: 1/28/12

WOW - 3

 Compare to last years Week #3: HERE

WOD 1 

"Nutts"

For time:
10 Handstand push-ups
15 Deadlifts (250#/175#)
25 Box Jumps (30"/24")
50 Pull-ups
100 Wallball shots (20#/14#)
200 Double-Unders
400 Meter run (45#/25# plate)

Compare to: 1/16/12

WOD 2

Jerk (Front)

1-1-1-1-1

Jerk (Back)

1-1-1-1-1

Compare to: 1/17/12

WOD 3

“Annie”

50-40-30-20-10

Double Under

Sit-Ups

Compare to: 1/18/12

WOD 4

3 Rounds for time:
10 Ring Dip
20 Kettlebell Swing (#53/#35)
30 Burpees


Compare to: 1/19/12

WOD 5

Front Squat
3-3-3-3-3

Compare to: 1/20/12

WOD 6

Team WOD
As a team complete:
50 Muscle-ups
100 Power Cleans (#135/#95)
150 Ring push-ups
200 Pistols

Compare to: 1/21/12

WOW - 2

Choose 3 WODs from below, this week.

Compare to last year HERE

 
WOD 1

Overhead Squat 3-3-3-3-3-3

Compare to 9/11/12, 1/9/12

WOD 2

2 Rounds for time:

50 KettleBell Swing (53 / 35#)
50 Sit-Ups
50 KettleBell 1-arm Thruster (53/35#)

Compare to 1/10/12

WOD 3

10-9-8-7-6-5-4-3-2-1

Deadlift (1x Bodyweight +50/ 30#)
Floor Press (1x Bodyweight)

Compare to 1/11/12

WOD 4

3 Rounds for time:

800 m Run
15 Toes to Bar
12 Burpees
9 Hanging Power Cleans (135/95)

Compare to 1/12/12

WOD 5

As many rounds as possible in 10 minutes of:

5 Push Jerk (155/ 105#)
50 Double Under's

Compare to 1/13/12

WOD 6 / Team WOD

21 Rope Climb
200 Box Jump
200 Squat Snatch (95/ 65#)
5k Row

Team members will work simultaneously to complete the above tasks

Compare to 3/24/12, 1/14/12

WOW - 1

Compare to last year HERE

WOD 1

For Time:
100 Double-Unders
75 Wall Ball
50 Pull-Ups
25 Thrusters (125/ 85#)

(Post time to comments)

Compare to: 1/3/22, 1/2/12

WOD 2

3 Rounds for Max Reps

1 min. Push Press (Choose Start Weight)
1 min. Front Squat (+35's/ +25's)
1 min. Deadlift (+45's/ +35's)

Rest amply between rounds

Compare to: 1/4/22, 1/3/12

 WOD 3

5 Rounds for time:

50' Overhead Walking Lunges (45/ 25#)
15 Handstand Push-Ups (Post time to comments)

Compare to: 1/5/22, 1/4/12

WOD 4

2 Board Press

3-3-3-3-3

Pause the 1st rep of each set 

Compare to 1/6/22

WOD 5

3 Rounds for Time:

7 Power Snatch (135/ 95#) 

7 Muscle Ups (Post time to comments)

Compare to: 1/7/22, 1/6/12

WOD 6

For Time:

500 m Row ~ then, proceed directly into ten round of:

• 15 Double-Unders
• 7 Burpees

~ then, immediately: Run 1 mile

Compare to: 1/8/22, 1/7/12

WOD - 45 (the end)

WOD 1

4 RFT

21 Kettlebell Swings (53/ 35#)
21 Box Jumps (24/ 20")
400m Run

Compare to:12/3/12

WOD 2

Front Squat

3-3-3-3-3

Compare to: 12/4/12

WOD 3

125 Burpees + tag 6" overhead

Compare to: 12/5/12

WOW - 44 (The Lost WODs)

 From the Journals of Antiquity

WOD 1

Cindy - AMRAP-20

5 Pull

10 Push

15 Squat

Compare to:11/21/12

WOD 2

DT - 5 RFT

12 Deadlift (155/ 105#)

9 Hang Clean

6 Jerk

Compare to: 11/24/12

WOD 3

AMRAP-10

30 Double Under

15 Power Snatch (75/ 55#)

WOD 4

AMRAP-15

9 Deadlift (155/100#)

12 Push-up

15 Box Jump (24/ 20")

Compare to:11/27/12

WOD 5

AMRAP-20

5 Cleans (145/ 100#)

10 Toes to Bar

15 Wallball

Compare to:11/30/12

WOW - 43 (The Lost WODs)

 From the Journals of Antiquity

WOD 1

"Michael" Variation

900 m Row

50 Russian KBS (53/35#)

50 Sit-Ups

Compare to: 11/12/13

WOD 2

Hanging Squat Cleans

3-3-3-3-3

Compare to: 11/13/12

WOD 3

Filthy Fifty (1st Half)

50 Box Jumps (20#)

50 Jumping Pull-ups

50 Kettlebell Swings (35/ 26.5#)

50 Walking lunges

50 Toes to bar

Compare to: 11/14/12

WOD 4

Filthy Fifty (2nd Half)

50 Pushpress (bar)

50 Goodmornings (bar)

50 Wallball

50 Burpee

50 Double Unders

Compare to: 11/15/12

WOD 5

Back Squat

3-3-3-3-3

Compare to: 11/20/12

WOW - 42 (The Lost WODs)

 From the Journals of Antiquity

WOD 1

Deadlift

1-1-1-1-1

Compare to: 10/31/12

WOD 2

3 RFT

400m Run

11 Thrusters (95/65)

15 Toes to Bar

Compare to: 11/1/12

WOD 3

Nasty Girls - 3 RFT

50 Squats

7 Muscle Ups

10 Hanging Power Cleans (135/ 95#)

Compare to: 11/2/23

WOD 4

AMRAP-15

3 Muscle Ups

6 Snatch Ballance (95/ 65#)

9 Box Jumps (24/ 20")

Compare to: 11/8/12

WOD 5

21-15-9

Deadlift (225/ 155#)
Sit-Up
Pull-Up
Burpee

Compare to: 11/9/12