Intro WODs

This is the basic outline of the WODs for the intro course.


*Proper technique must be taught before doing any of these workouts*


Day 1:
For Time:
Run 200m
15, 12, 9 Reps of:
Squats
Push-Ups
Ring Rows
Run 200m

Day 2:
10-1 Reps for Time:
Deadlift
Push-Press

Day 3:
AMRAP 8:
Row 100m
5 Pull-Ups
10 Sit-Ups

Day 4:
3 RFT of:
Run 200m
20 Lunge Steps
8 Burpees

Day 5:
5 RFT of:
4 KTE
8 Box Jumps

Day 6:
AMRAP 10:
5 Wallball
5 Push-ups
5 Ring Rows

Day 7:
10-1 Reps for time:
Hang Power Clean
Sit-ups (GHD if ready)

Day 8:
For Time:
Run 400m
20 Lunge Steps
20 Jumping Pull-ups
20 Thrusters
20 KTE's
20 Med Ball Ground to Overhead
Row 400m

Day 9:
5 RFT of:
10 KB Swings
5 Dips (ring dips if ready)


Day 10:
AMRAP 8:
1 Rope Climb
10 Burpees


Day 11:
For Time:
Row 1000m
*Every minute do 3 Hang Power Snatches


Day 12:
Run 200m, then:
15, 12, 9 reps of:
Squats
Push-Ups
Ring Rows
Then:
Run 200m

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