WOD

PAST WODS

Dec

19
Friday

Foundation

Back Squat
15 min to find 3rm

WOD

3 Rounds for Time:
Run 400m
30 squats
20 push press (115/75)

see comments
18
Thursday

Foundation

15 min to find 1rm of the complex:
1 power snatch
1 hang power snatch
1 hang squat snatch

WOD

3 Rounds for Time:
Run 400m
21 SDHP (75/55)
12 over-bar burpees

see comments
17
Wednesday

Foundation

Recovery Day!

Come to Yoga at 6:30p

– AND/OR –

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

WOD

Row 1000m easy

Kipping pullup practice

3 Rounds:
5 pushups
10 ring rows
10 windmills

EMOM for 5 min:
5 squats
5 situps

5 min challenge:
Pushups!

10 min mobilizing OH position

see comments
16
Tuesday

Foundation

Squat Clean
3, 2, 2, 1, 1, 1

Goal is to increase weight each set

WOD

For Time:
6 rope climbs
15 deadlifts
4 rope climbs
12 deadlifts
2 rope climbs
9 deadlifts

Deadlift weight should be the same as heaviest successful set of cleans in Foundation

see comments
15
Monday

Foundation

Overhead Squat
15 min to find 1rm
then…
3×3 @ 80%

WOD

7 min AMRAP:
9 pullups
6 pistols (alt)
3 strict HSPU

see comments
13
Saturday

Foundation

Holiday Party!

Today we’ll have our Holiday Party at 10a

We will NOT have our regularly scheduled 7:30a and 9a WODs

The Holiday Party will feature an awesome WOD and a post-workout potluck! Bring a toy to donate to an underprivileged kid for Christmas, and bring a friend to enjoy the WOD with!

WOD

“Cindy”
20 min AMRAP:
5 pullups
10 pushups
15 squats

-OR-

“Mary”
20 min AMRAP:
5 HSPU
10 pistols
15 pullups

Scaling options will be made available for individuals of any fitness level. All are welcome to come enjoy the holiday fun!

see comments
12
Friday

Foundation

Bench Press
7×2

WOD

21-15-9:
Overhead squat (115/75)
Toes-to-bar

see comments
11
Thursday

Foundation

Back Squat
15 min to find 1rm
then…
3×3 @ 80%

WOD

For Time:
50 wall ball shots (20/14)
30 cleans (155/105)
15 muscle-ups

see comments

10
Wednesday

Foundation

Recovery Day!

Come to Yoga at 6:30p

– AND/OR –

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

WOD

Recovery WOD

Row 1000m easy

Kipping pullup practice

2 Rounds:
10 good mornings
10 lunge & twist

Accumulate 3 min in downward dog

Accumulate 3 min in handstand (or pike)

EMOM for 5 min:
20m bear crawl
-OR-
10 shoulder touches

10 min roll/lax

see comments
9
Tuesday

Foundation

Power Snatch
15 min to find 3rm (touch & go)

WOD

5 Rounds for Time:
10 handstand pushups
20 GHD situps

see comments

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