WOD

PAST WODS

Apr

18
Saturday

Foundation

Inversion Practice

WOD

Team WOD

20 min ladder:
Run 400m
2 rounds “Cindy”
Run 400m
4 rounds “Cindy”
Run 400m
6 rounds “Cindy”
etc…

This WOD is performed in teams of 2. Teammates run together. One teammate works at a time on “Cindy” rounds, while the other rests. May split work however desired.

1 round of Cindy is:
5 pullups
10 pushups
15 squats

see comments
17
Friday

Foundation

Back Squat
15 min to find 3rm

WOD

All Levels

10 Rounds for distance:
30 sec Sprint
30 sec Walk

Focus is on performing each run as fast as possible. Sprint hard on the runs, use the walks as recovery

see comments
16
Thursday

Foundation

Hang Power Clean
15 min to find 1rm

WOD

RX/SC

For Reps:
1 min HPC (50%)
1 min rest
1 min barbell rollouts
1 min rest
1 min over-bar burpee
1 min rest
1 min barbell rollouts
1 min rest
1 min HPC (50%)

BE

For Reps:
1 min HPC (50%)
1 min rest
1 min barbell rollouts
1 min rest
1 min beginner burpee
1 min rest
1 min v-ups
1 min rest
1 min HPC (50%)

see comments
15
Wednesday

Foundation

Overhead Squat
3×3

Ring Dip
Accumulate 30 strict reps

You may perform ring dips at any time during foundation, and in any number of sets. For example, you could perform 10 ring dips after each work set of OHS, or random sets of 5 whenever you want, or all 30 at once — just accumulate 30 good reps before the Foundation segment of class is done.

WOD

RX

In any order, untimed:
Run 800m
20 chest-to-bar pullups
Row 1000m
20 GHD situps
100 double-unders
20 hip/back ext

SC

In any order, untimed:
Run 800m
20 pullups
Row 1000m
20 GHD situps
50 double-unders
20 hip ext

BE

In any order, untimed:
Run 400m
40 ring rows
Row 500m
40 situps
100 single-unders
20 supermans

see comments
14
Tuesday

Foundation

Squat Snatch
5×3

WOD

RX/SC

5 Rounds:
1 snatch (75%)
10 squats
10 pushups
10 lunge steps
Rest 1 min

BE

5 Rounds:
1 snatch (50%)
10 squats
10 pushups
10 situps
Rest 1 min

see comments
13
Monday

Foundation

Back Squat
5×5

This is “sets across”, meaning all five work sets must be at the same weight. Try to add 5-10# from last Monday’s weight.

WOD

All Levels

For Time:
50m Run
50m Walk
100m Run
100m Walk
200m Run
200m Walk
300m Run
300m Walk
400m Run

Focus on sprinting as fast as possible during the runs, and walk as slowly as you need to for recovery.

see comments
11
Saturday

Foundation

WOD

Team WOD

“Deck of Cards”
See description below

see comments

“Deck of Cards”

In teams of 3-4

  • Each team is given a deck of cards
  • On the call of “3, 2, 1, GO!,” teams flip over the top card in the deck
  • Each individual must complete the work associated with each card. You may “help” a teammate by completing some of his/her reps after you have completed your own.

What the cards mean:

  • Numbered cards (2-10): Each team member must complete that number of reps of the exercise that corresponds to the card’s suit as indicated below:
    • Spades: air squats
    • Clubs: situps
    • Hearts: pushups
    • Diamonds: pullups
  • Face cards: Each team member must complete the exercise that corresponds to the face card as indicated below:
    • Jacks: 10 burpees
    • Queens: run 200m
    • Kings: 1 rope climb
    • Aces: Take a card from the top of another team’s pile, and perform the exercise that corresponds to that card
10
Friday

Foundation

Back Squat
15 min to find 5rm

WOD

RX

For 20 min:
Death by c2b pullups
then…
EMOM:
5 strict ring dips

SC

For 20 min:
Death by pullups
then…
EMOM:
5 ring dips

BE

For 20 min:
Death by ring rows (2x)
then…
EMOM:
5 pushups

see comments
9
Thursday

Foundation

Hang Power Snatch
15 min to find 1rm

WOD

RX

5 Rounds for Time:
Run 200m
10 hang power snatch (50%)
10 GHD situps

SC

5 Rounds for Time:
Run 200m
10 hang power snatch (50%)
10 toes-to-bar

BE

4 Rounds for Time:
Run 200m
5 hang power snatch (50%)
10 v-ups

see comments
8
Wednesday

Foundation

Front Squat
3×3

WOD

RX

For 20 min:
Death by ring pushup
then…
EMOM:
5 pullups (no bands)

SC

For 20 min:
Death by ring pushup
then…
EMOM:
10 ring rows (unbroken)

BE

For 20 min:
Death by pushups
then…
EMOM:
5 ring rows

see comments

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