WOD

PAST WODS

Jan

31
Saturday

Foundation

Deadlift
20 min to find 1rm

WOD

Partner WOD

For Total Reps:
Max pullups in 2min
2 min to run 400m
Max pushups in 2min
2 min to run 400m
Max situps in 2min
2 min to run 400m
Max squats in 2min

Workout runs with a continuous clock. Partners must alternate reps. Between each max rep segment, partners have 2 min to run 400m together. If they finish the 400m run in under 2 min, they have the extra time to rest. If they take longer than 2 min, they lose that time in their next exercise.

see comments
30
Friday

Foundation

Front Squat
5×3*

*Must complete 5 work sets. All work sets must be within 15% of heaviest set

WOD

RX

2 Rounds for Time:
10 front squats (205/155)
10 burpee muscle-ups

SC

2 Rounds for Time:
10 front squats (155/105)
10 burpees
20 pullups

BE

2 Rounds for Time:
10 front squats (95/65)
10 burpees
20 ring rows

see comments

29
Thursday

Foundation

Squat Snatch
20 min to find 1rm

WOD

“Isabel”

RX

For Time:
30 snatch (135/95)

SC

For Time:
30 snatch (95/65)

BE

20 rounds, untimed:
1 power snatch
1 overhead squat

see comments

28
Wednesday

Foundation

Handstand practice!

Progression:
– Pike position
– Wall walk
– Wall walk to nose
– Kick to wall
– Feet off of wall
– Kick to freestand

WOD

RX

3 Rounds for Time:
30 GHD situps
15 HSPU

SC

3 Rounds for Time:
30 knees-to-elbows
15 pike pushups

BE

3 Rounds for Time:
30 med ball situps (14/10)
15 push press (75/55)

see comments

27
Tuesday

Foundation

Overhead Squat
5×3*

*Must complete 5 work sets. All work sets must be within 15% of heaviest set

WOD

RX

Death by Overhead Squat (135/95)

SC

Death by Overhead Squat (95/65)

BE

Death by Front Squat (75/45)

see comments

What does “death by squats” mean?

With a continuously running clock, do one overhead/front squat in the first minute, two squats in the second minute, three squats in the third minute, etc. Continue in this pattern as long as you are able. Use as many sets each minute as needed.

26
Monday

Foundation

Power Clean
15 min to find 3rm*

*touch-and-go

WOD

RX

3 Rounds for Time:
30 hip extensions
15 weighted pullups (25/10)

SC

3 Rounds for Time:
30 good mornings (65/45)
15 strict pullups

BE

3 Rounds for Time:
30 good mornings (35/15)
15 ring rows

see comments

24
Saturday

Foundation

Get ready for action!

WOD

RX+

For Time:
While wearing a 20# vest
Run 1 mile
100 pullups
200 pushups
300 squats
Run 1 mile

RX

For Time:
Run 1 mile
100 pullups
200 pushups
300 squats
Run 1 mile

SC

For Time:
Run 1 mile
50 pullups
100 pushups
150 squats
Run 1 mile

BE

For Time:
Run 800m
50 ring rows
75 pushups
100 squats
Run 800m

see comments
23
Friday

Foundation

Back Squat
5×5

Attempt to match or exceed your weight from 1/12

WOD

RX

EMOM for 4 min:
10 wall ball (20/14)

EMOM for 4 min:
3 barbell rollouts

EMOM for 4 min:
20 double-unders

SC

EMOM for 4 min:
10 wall ball (14/10)

EMOM for 4 min:
5 toes-to-bar

EMOM for 4 min:
10 double-unders

BE

EMOM for 4 min:
10 wall ball (10/6)

EMOM for 4 min:
10 hand-release plank (see below)

EMOM for 4 min:
20 single-unders

see comments

Hand-release planks:

22
Thursday

Foundation

Clean & Jerk
15 min to find 1rm

WOD

RX

3 Rounds for Time:
30 toes-to-bar
15 clean & jerk (65%)

SC

3 Rounds for Time:
30 knees-to-elbows
15 clean & jerk (60%)

BE

3 Rounds for Time:
30 situps
15 clean & jerk (60%)

see comments
21
Wednesday

Foundation

Push Press
15 min to find 3rm
then…
3×5 @ 85%

WOD

RX

Not for time:
1 sun salutation
20 slow squats
1 sun salutation
10 burpees
1 sun salutation
30 sec handstand hold
1 sun salutation
10 strict pullups*
1 sun salutation

SC/BE

Not for time:
1 sun salutation
20 slow squats
1 sun salutation
10 burpees
1 sun salutation
30 sec pike hold
1 sun salutation
20 ring rows
1 sun salutation

see comments

* If you’re going to do strict pullups, you should be able to complete the pullups in 2 or fewer sets. If you need more than 2 sets to complete 10 strict pullups, you should be doing ring rows instead!

Sun Salutation:
Sun-Salutation-teen

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