WOD

PAST WODS

Feb

6
Friday

Foundation

Bench Press
3×3

Pick a weight that allows you to bring the bar down slowly to your chest, then quickly punch back up. If the bar slows down, you’ve gone too heavy

WOD

RX

8 Rounds, Untimed:
1 bear complex (65/45)
10 1-arm Russian kettlebell swings, alt (16kg/12kg)
Rest 1 min

SC

8 Rounds, Untimed:
1 bear complex (55/35)
10 1-arm Russian kettlebell swings, alt (12kg/8kg)
Rest 1 min

BE

8 Rounds, Untimed:
1 bear complex (45/15)
10 Russian kettlebell swings (12kg/8kg)
Rest 1 min

see comments

One-arm kettlebell swings: Flower power!

5
Thursday

Foundation

Snatch (any style)
15 min to find 3rm

WOD

Hero WOD: Jenny

RX

20 min AMRAP:
20 overhead squats (45/35)
20 back squats (45/35)
Run 400m

SC

20 min AMRAP:
20 overhead squats (35/15)
20 back squats (35/15)
Run 400m

BE

12 min AMRAP:
12 overhead squats (15/pvc)
12 back squats (15/pvc)
Run 400m

see comments
Jennifer Moreno1

 

U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno.

4
Wednesday

Foundation

EMOM for 7 min:
3 Push Press (75%)

No racks — must clean the bar from the ground to begin each minute

WOD

RX

12-9-6:
Deadlift (315/225)
Bar muscle-up

SC*

12-9-6:
Deadlift (225/135)
Pullup (3x)
Ring dip (3x)

BE**

12-9-6:
Deadlift (135/75)
Pullup
Pushup (2x)

see comments

* In SC, you will do 3x the number of pullups and ring dips as you did deadlifts. For example, you will complete 12 deadlifts, 36 pullups, and 26 ring dips in the first round. You must begin the round by completing all of your deadlift reps, but may mix pullups and ring dips as desired — for example, you could compete 6 pullups followed by 6 ring dips six times, until you’d completed a total of 36 reps of each.

** In BE, you will do 2x the number of pushups as you did deadlifts and pullups. For example, you will complete 9 deadlifts, 9 pullups, and 18 pushups in the second round. You must begin the round by completing all of your deadlift reps, but may mix pullups and pushups as desired — for example, you could compete 3 pullups followed by 6 ring dips three times, until you’d completed a total of 9 pullups and 18 ring dips.

3
Tuesday

Foundation

Rope climb learning & practice

then…

Pistol practice & scaling set-up

WOD

RX

For 5 min:
On :00 – 1 rope climb
On :30 – 2 pistols

SC

For 5 min:
On :00 – 2 ground-to-standing
On :30 – 2 pistols holding bar

BE

For 5 min:
On :00 – 1 ground-to-standing
On :30 – 4 squats w/eyes closed

Finisher

5 min challenge:
situps

see comments

2
Monday

Foundation

Squat Clean
15 min to find 1rm

WOD

Battle of the Boxes WOD 1

There is a 12 minute time cap on this WOD

RX

3 Rounds for Time:
15 over-bar burpees
12 thrusters 115/75
9 box jumps (32”/24”)
6 hang squat cleans (115/75)

SC

3 Rounds for Time:
15 over-bar burpees
12 thrusters 75/45
9 box jumps (24”/20”)
6 hang power cleans (75/45)

BE

3 Rounds for Time:
12 burpees
9 thrusters 55/35
6 box jumps (20”/16”)
3 hang power cleans (55/35)

see comments

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