WOD

PAST WODS

Apr

7
Tuesday

Foundation

Squat Clean + Jerk
5×3

WOD

All Levels

For Distance:
Run 1 min
Rest 1 min
Run 2 min
Rest 2 min
Run 3 min
Rest 3 min
Run 4 min

see comments
6
Monday

Foundation

Back Squat
5×5

This is “sets across”, meaning all five work sets must be at the same weight. Shoot for 75%-80% of your 1rm.

WOD

RX

7 Rounds:
30 double-unders
10 knees-to-elbows
5x 5m sprint
Rest 1 min

SC

7 Rounds:
10 double-unders
10 knees-to-elbows
5x 5m sprint
Rest 1 min

BE

7 Rounds:
20 single-unders
10 situps
5x 5m sprint
Rest 1 min

see comments
4
Saturday

Foundation

Run 400m as fast as possible

WOD

Team WOD

For Time:
Run 400m
100 pushups
Run 300m
100 kettlebell swings (16kg/12kg)
Run 200m
100 wall ball (20/10)
Run 100m

Teams of 2-3. Teammates run together. One teammate works at a time on the 100-rep exercises.

see comments
3
Friday

Foundation

Olympic Weightlifting Total

Find 1rm of each:
Snatch
Clean & Jerk

WOD

see comments

2
Thursday

Foundation

Turkish Get-Up
Accumulate 30 reps
(15 left, 15 right)

WOD

This WOD is unitmed. You may move back & forth between row and jump rope as much as you like. Continue until you have accumulated the total meters of rowing and reps of jump rope indicated

RX

Row 2000m
200 double-unders

SC

Row 1500m
150 double-unders

BE

Row 1500m
200 single-unders

see comments
1
Wednesday

Foundation

WOD

“Murph”

RX

For Time:
Run 1 mile
100 pullups
200 pushups
300 squats
Run 1 mile
*For RX+, wear 20# vest

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

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