WOD

PAST WODS

Sep

18
Thursday

Foundation

Part 1
Weighted chin-up
15 min to find 1rm

Part 2
Supersets*:
3 x 10 Press
2 x 20 Dynamic prone cobra

*Perform your sets of Dynamic prone cobras between your sets of Presses

WOD

10 min AMRAP:
15 chest-to-bar pull-ups
30-second L-sit hold

see comments

L-sit tips from a gymnast:

17
Wednesday

Foundation

Recovery Day!

Come to Yoga at 6:30p

– OR –

Come to Open Gym (5a-7a, 11a-1p, and 4p-7p) work mobility, practice a skill, or make up a WOD you missed!

WOD

Recovery WOD

Row 1,000m easy

Practice hollow & arch for 10 min

Row 500m easy

Front Rack mobility for 10 min
Pick 2-3 exercises from the Front Rack Mobility poster and spend 3-4 minutes on each

Practice double unders for 10 min

EMOM for 5 min:
2 thrusters (45/25)
4 box jumps (24”/20”)

see comments

Eat meats and vegetables, nuts and seeds, some fruit, little starch, and no sugar.

16
Tuesday

Foundation

EMOM for 5 min:
4 DB snatch (alternating)
4 goblet squats

WOD

For Time:
40 HSPU
40 pullups
40 DB/KB step-ups (20”/16”, 50#/30# per hand)

see comments

Thinking about the handstand push-up from a competitive point of view:

15
Monday

Foundation

Part 1
Sumo Deadlift
15 min to find heaviest perfect 1-rep

Part 2
Supersets*:
3 x 10 Barbell Step-Ups**
2 x 10 Banded Good Mornings

*Perform sets of Banded Good Mornings between your sets of Barbell Step-Ups
**Box should be at or slightly above parallel when stepping up

WOD

10 min AMRAP:
10 true pushups*
10 ring pullups

*Feet and hands elevated evenly. Chest passes below level of hands on each rep.

see comments
13
Saturday

Foundation

No  Foundation

WOD

In teams of 2

For Time:
50 overhead squats (45/35)
100 abmat sit-ups
25 overhead squats (115/75)
50 toes-to-bar
10 overhead squats (185/115)
20 GHD sit-ups

1 teammate works at a time. Team must use the same bar for all 3 OHS, and changing the weights is part of the WOD. You may not begin to change weights on the bar until all sit-ups/toes-to-bar have been completed.

see comments
12
Friday

Foundation

Dumbbell Squat Clean
Learn and practice

then…

2 min max reps:
Dumbbell squat clean

WOD

12 min AMRAP:
7 Dumbbell hang squat clean
7 burpees
7 push-ups

-Record rounds and dumbbell weight.

see comments
11
Thursday

Foundation

Part 1
Weighted chin-up
15 min to find 1rm

Part 2
Supersets*:
3 x 10 Press
2 x 20 Dynamic prone cobra

*Perform your sets of Dynamic prone cobras between your sets of Presses

WOD

5 Rounds for Reps:
1 min Russian kettlebell swing (32kg/24kg)
1 min rest

Record total reps of Russian KB swing

see comments

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