Beginner WODs: Saturday 120623

Beginner WOD classes at HR:15
A: Front Squat 5×3

B: Tabata Dips

C: Tabata Situps

A newly minted batch of Heidi’s Angels! From left: Neil, Stacy, Liliana, Lara, & Ryan–all students in the current 7am (R)Elements class with Coach Heidi.

Here’s what’s on tap for Sunday’s beginner WOD classes at HR:15:
A: Russian gymnastics warm-up

B: “The Bear”

Seven times:
Front Squat
Push Press
Lower bar behind the neck (carefully)
Back Squat
Push Press from behind the neck
Lower bar to the floor

That’s one round.

Do five rounds, working up to max weight.

Rest between rounds as needed.

In honor of Pride, we’re doing a scaled version of the newly minted “‘DT’ in ‘Annie’ Drag” (and what had been scheduled for Sunday (that you see struck through, above) will move to Monday):

Scaled “‘DT‘ in ‘Annie‘ Drag”
50 Double-unders
50 Situps
40 Double-unders
40 Situps
Three rounds for time of:
105#/75# Deadlift, 12 reps
105#/75# Hang power clean, 9 reps
105#/75# Push jerk, 6 reps
20 Double-unders
20 Situps
10 Double-unders
10 Situps


  • Patrick B

    Scores for today:
    A: Front Squat 5×3 195 MaxB: Tabata Dips 11C: Tabata Situps 6

  • NickH

    A: 5×3 max 195, wrists are finally getting more flexible and are no longer the limiting factor!

    B: 12 dips, 10 situps

  • A: Worked up to #165 on the front squats. Going to aim higher next time.

    B: 6 dips, 9 sit-ups.