WOD

PAST WODS

Oct

8
Wednesday

Foundation

Recovery Day!

Come to Yoga at 6:00a

– AND –

Come to our photo shoot at 5:30p. All are welcome!

WOD

Recovery WOD:

Row 1000m easy

3 Rounds:
5 hollow rocks
5 supermans
10 good mornings

2 min ea:
Sink mobilization
Super front rack

5 min practicing med ball cleans

Row 1000m easy

EMOM for 5 min:
5 wall ball shots
10 lateral hops

Roll/lax for 10 min

see comments
7
Tuesday

Foundation

Bench Press
15 min to find 1rm

WOD

21-15-9:
Dumbbell hang power clean
Burpee

Record DB weight and finish time

see comments

6
Monday

Foundation

Zercher Squat
15 min to find 1rm

then…

Superset:
3 x 10 weighted lunge*
2 x 20 reverse hyper (see video)

*Weighted lunges performed with bar in the front rack position. Bar starts on the floor. 10 reps total is 5 per leg, alternating

WOD

“Isabel”
For Time:
30 snatches (135/95)

Compare: 06.26.14

see comments

4
Saturday

Foundation

15 min to find 1rm of the Complex:

hi-hang snatch
low-hang snatch
snatch

(See video)

WOD

20 min AMRAP:

30 sec Handstand hold
30 sec Squat hold
30 sec L-sit hold
30 sec Chin-over-bar hold

Compare to: 08.30.14

see comments

3
Friday

Foundation

Front Squat
3-2-2-1-1-1

WOD

For Time:

30 thrusters (40% of heaviest front squat)
Run 400m
30 burpees

see comments
2
Thursday

Foundation

Weighted dip
15 min to find 1rm

then…

Superset
2 x 20 ring row
2 x 1 min handstand hold

Perform handstands between sets of ring rows. If needed, can split handstand into multiple segments to accumulate 1 min.

WOD

2 Rounds for Reps:

1 min Russian twists
1 min ring dips
1 min kettlebell swings (24k/16k)

Record total reps for all exercises combined

see comments

1
Wednesday

Foundation

Recovery Day!

Come to Yoga at 6:30p

– OR –

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

WOD

Recovery WOD:

Row 1000m easy

2 min ea:
Banded bully
Banded hamstring

2x Burgener warm-up with empty bar

Row 1000m easy

2 min ea:
Dainty stretch
Anchored T-spine mobilization

EMOM for 5 min:
5 kettlebell swings (24k/16k)
50’ bear crawl

10 min roll/lax

see comments

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