WOD

PAST WODS

Jan

9
Friday

Foundation

SHOW UP
CHALLENGE YOURSELF

WOD

“Clovis”
For Time
In teams of two complete

10mile Run
150 Burpee Pullups

1 Partner runs 400m while the other partner does burpee pullups. Switch every 400m until complete

see comments
8
Thursday

Foundation

CFM Clean Complex
1 Hang Power Clean + 1 Hang Clean + 1 Clean
15min to find 1rm

WOD

For time:

RX:
200m 1 arm farmer carry
20 Snatches @60%
20 Candlestick Pistols (Alt)
20 Snatches @60%
200m 1 arm farmer carry

Intermediate:
200m barbell carry
20 Snatches @45%
20 Candlestick Squats
20 Snatches @45%
200m barbell carry

Scaled:
200m barbell carry
20 Snatches 35/15
20 Candlestick Squats
20 Snatches 35/15
200m barbell carry

see comments
8
Thursday

Foundation

Thruster
15 min to find 1rm

WOD

Heavy Fran

WODrx

15-12-9:
Thruster (65%)
Weighted pullup (45/25)

WODsc

15-12-9:
Thruster (65%)
Pullup

WODbe

15-12-9:
Dumbbell thruster
Ring row

see comments

7
Wednesday

Foundation

Front Squat
2-2-2-2-2
@70% of 1RM

WOD

For Time:
Partner WOD

25min Cap

10,9,8,7,6,5,4,3,2,1:
Power Clean
70% of 1RM Clean

Partners must alternate each clean

Each partner performs 1 round of “Cindy” after each set
5 Pullups
10 Pushups
15 Squats

Each partner will have a bar with their 70% weight

see comments
7
Wednesday

Foundation

Hang Power Snatch
15 min to find 1rm

WOD

WODrx

5 Rounds for Time:
9 deadlift (135/95)
6 hang power snatch (135/95)
3 overhead squat (135/95)

WODsc

5 Rounds for Time:
9 deadlift (95/65)
6 hang power snatch (95/65)
3 overhead squat (95/65)

WODbe

3 Rounds for Time:
9 deadlift (75/35)
6 hang power snatch (75/35)
3 back squat (75/35)

see comments

Remember, we have our full, normal schedule of classes today and every Wednesday from here on out!

6
Tuesday

Foundation

EMOM for 7 min:
1 clean

May change weight as needed during the EMOM. Goal weight is 80%+ of 1rm. Score is average of successful cleans completed over all 7 min.

WOD

WODrx

5 Rounds for Time:
5 pullups
10 Russian KB swing (32k/24k)
15 squats
20 double-unders
Rest 1 min

WODsc

5 Rounds for Time:
5 pullups
10 Russian KB swing (24k/16k)
15 squats
40 single-unders
Rest 1 min

WODbe

5 Rounds for Time:
5 ring rows
10 Russian KB swing (16k/8k)
10 squats
20 single-unders
Rest 1 min

Pick a WOD level that allows you to complete your first round in less than 1:30 (not including rest).

see comments

6
Tuesday

Foundation

12min EMOM
2 Burpees
1 Snatch @70%

WOD

“Rosa”
5 Rounds for Time

24min Cap

RX:
10 HSPU
400m Run

INT:
20 Pike Pushups
400m Run

SC:
20 Pike Pushups
200m Run

see comments
5
Monday

Foundation

Handstand Practice!

Progression:
– Pike position
– Wall walk (hands don’t move)
– Wall walk to nose
– Kick to wall
– Feet off of wall
– Kick to freestanding

WOD

WODrx

3 Rounds for Time:
10 HSPU
Run 600m

WODsc

3 Rounds for Time:
10 pike pushups
Run 600m

WODbe

3 Rounds for Time:
10 push press (75/55)
Run 400m

see comments

Wondering what’s with the three WODs? Read this.

5
Monday

Foundation

Strict Muscle Up Practice

-Negative Ring Transition
-Positive Ring Transition
-False Grip Ring Row with flash
-False Grip Ring Pullup with flash
-False Grip Ring Chest to Ring Pullup with flash
-Strict Muscle UP

WOD

18MIN EMOM

RX
EMOM for 6 min:
15 wall ball (20/14)
EMOM for 6 min:
3 barbell rollouts
EMOM for 6 min:
30 double-unders

INT:
EMOM for 6 min:
15 wall ball (14/10)
EMOM for 6 min:
3 Barbell Rollouts
EMOM for 6 min:
10 double-unders

SC
EMOM for 6 min:
10 wall ball (10/6)
EMOM for 6 min:
10 Stitups
EMOM for 6 min:
20 single-unders

No rest between EMOMs

see comments
4
Sunday

Foundation

Back Squat
3-3-3-3-3
@75% of 1RM

WOD

5 Min AMRAP

Air Squats

Rest 3 min
then

WOD2:
5 Min AMRAP

Situps

Rest 3 min
then

WOD 3:
2 Min AMRAP

Double Unders

see comments

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