WOD

PAST WODS

Mar

5
Thursday

Foundation

Bent Row
15 min to find 1rm
then…
3×3@80%

WOD

RX

17 min AMRAP:
Row 500m
15 pushups
15 ground-to-overhead (95/65)

SC

17 min AMRAP:
Row 500m
15 pushups
15 ground-to-overhead (75/55)

BE

17 min AMRAP:
Row 300m
10 pushups
10 ground-to-overhead (55/35)

see comments
4
Wednesday

Foundation

Overhead Squat
15 min to find 1rm

WOD

RX

7 min AMRAP:
10 box jump (24”/20”)
10 thruster (95/65)

SC

7 min AMRAP:
10 box jump (20”/16”)
10 thruster (75/55)

BE

7 min AMRAP:
10 box jump (16”/12”)
10 thruster (55/35)

see comments
3
Tuesday

Foundation

Bench Press
3×5

WOD

RX

12 min ladder:
1 muscle-up
1 snatch
2 muscle-ups
2 snatches

(continue adding 1 muscle-up and 1 snatch per round until 12 minutes have elapsed)

SC

12 min ladder:
3 chest-to-bar pull-ups
3 ring dips
1 snatch
6 chest-to-bar pull-ups
6 ring dips
2 snatches

(continue adding 3 chest-to-bar pullups, 3 ring dips, and 1 snatch per round until 12 minutes have elapsed)

BE

12 min ladder:
3 ring rows
3 pushups
1 snatch
6 ring rows
6 pushups
2 snatches

(continue adding 3 ring rows, 3 pushups, and 1 snatch per round until 12 minutes have elapsed)

see comments
2
Monday

Foundation

Back Squat
5×3

WOD

RX

21-15-9:
chest-to-bar pullup
burpee
double-under

SC

21-15-9:
pullup
burpee
double-under (15,9,6)

BE

21-15-9:
ring row
burpee
single-under

see comments

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