WOD

PAST WODS

Nov

18
Tuesday

Foundation

Development

Split Jerk
5×2

Mastery

Clean & Jerk
Work up to 1 rep at 90% of 1rm

WOD

15 min AMRAP:
5 deadlifts (100% of heaviest Foundation set)
10 wall ball shots (20/14)
20 situps
40 double-unders

see comments
17
Monday

Foundation

Development

Hang Squat Snatch
5×3

Mastery

Snatch
Work up to 1 rep @ 90% of 1rm

WOD

For Time:
Run 1 mile
Row 1,000m
100 double-unders

see comments
15
Saturday

Foundation

Development

Hang Squat Snatch
7×2

Mastery

Snatch
3 @ 60% of 1rm
2 @ 70%
2 @ 75%
1 @ 80%
1 @ 85%
1 @ 90-100%*

*For last snatch, base from feel. Pick a heavy weight. Goal is a heavy snatch that you WILL NOT FAIL. If you fail, move down ~5% and try again.

WOD

“Fight Gone Bad”
3 Rounds for Reps:
Wall ball (20/14)
SDHP (75/55)
Box jump (20″/16″)
Push press (75/55)
Row for calories

Spend 1 minute at each exercise before moving to the next. This is a continuously running clock, with no rest between exercises. There is a 1-minute rest between rounds.

Compare: 12.28.13

see comments

14
Friday

Foundation

Development

Drop Snatch
5×3

Front Squat
5×3

Mastery

Power Clean
2×2 @ 60% of heaviest on 11.08.14
2×1 @ 70%
2×1 @ 80%

Front Squat
3×2 @ 85-90% of heaviest on 11.08.14

WOD

3 Rounds for Time:
15 box jumps (24″/20″)
Row 500m
Rest 1 min

see comments
13
Thursday

Foundation

Development

Hang Squat Clean
5×3

Mastery

Clean
2 @ 100-110% of 1rm snatch
2 @ 110-120%
1 @ 120-130%
1 @ 130-140%

WOD

Death by Shuttle Runs!

Two cones will be placed 10m apart.
– In the first minute, sprint from one cone to the other.
– In the second minute, sprint from one cone to the other, then back.
– Continue to increase sprint distance by 10m each minute until unable to finish the required number of sprints within the minute.

Note: You must touch your chest on the ground on each turn

Once you have “died,” Rest for 1 minute and then complete 5 burpees EMOM until a total of 20 minutes have elapsed

see comments
12
Wednesday

Foundation

Development

Front Squat
5×3

Mastery

Pause Back Squat
5×2 @ 80% of 1rm back squat

WOD

Recovery WOD:

Accumulate 3 min in bottom of the squat

EMOM for 5 min:
4 DB snatch (alternating)
3 burpees

Accumulate 3 min in bottom of the squat

EMOM for 5 min:
5 ring rows
5 good mornings

Accumulate 3 min in bottom of the squat

EMOM for 5 min:
4 lunge & twist
4 monkey hangs

10 min handstand practice

see comments

Monkey Hangs!

11
Tuesday

Foundation

Development

Split Jerk
5×2*

*2 reps = 1 with left foot forward, 1 with right foot forward

Mastery

Behind-the-neck Jerk
15 min to find 1rm
then…
3×1 @ 80%

WOD

3 Rounds for Time:
3 box jumps (32″/24″)
15 strict pullups
20 kneeling plate half-moons (25/10) (see below)
1 min rest

see comments

10
Monday

Foundation

Development

Hang Squat Snatch
5×3

Snatch Pull
4×3 @ 120% of heaviest HSS

Mastery

Snatch
2 @ 70%
2 @ 75%
1 @ 80%
1 @ 85%

Snatch Pull
4×2 @ 100%+ of 1rm snatch

WOD

For Time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1:
PS/HPS* (70% of today’s heaviest)
Ring pushups

*Athletes in development track will perform hang power snatch. Athletes in mastery track will perform full power snatch, from the ground. All athletes will load to 70% of the heaviest snatch performed in Foundation segment.

see comments

Ring pushups! Note that our version of RX will include feet elevated on a platform (a box, typically) that is even with the bottom of the rings:

8
Saturday

Foundation

Development

Hang Squat Clean + Split Jerk
7×2

Mastery

Clean & Jerk
3 @ 60%
2 @ 70%
2 @ 75%
1 @ 80%
1 @ 85%
1 @ 90%-105%

Today’s goal is successful completion of all sets, without any fails

WOD

Partner WOD

For Time:
140 double-unders
120 kettlebell snatches (32kg/24kg)
100 box jumps (24″/20″)
80 wall ball burpees (see below)
60 chest-to-bar pullups
40 clean & jerks (50%)
20 clapping pushups

One partner works while the other rests

see comments

Wall ball burpees:

7
Friday

Foundation

Development

Snatch Pull
4×3

Heavier than 10.27.14

Mastery

Hang Snatch
3×1 @ 75% of 1rm snatch
2×1 @ 80%

WOD

For Time:

Buy-in:
100 double-unders

4 Rounds:
15 dumbbell hang power cleans
15 dumbbell push jerks
Run 400m

Cash out:
50 squats

see comments

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