WOD

PAST WODS

May

7
Thursday

Foundation

Power Snatch
15 min to find 1rm

WOD

All Levels

“Tabata This”
Tabata row (cal)
Rest 1 minute
Tabata squat
Rest 1 minute
Tabata pull-up
Rest 1 minute
Tabata push-up
Rest 1 minute
Tabata sit-up

see comments
6
Wednesday

Foundation

Overhead Squat
3×3
All work sets within 15% of heaviest

Handstand Hold
Accumulate 3 min (can be between squat)

WOD

RX

100 russian kettle bell swings (24k/16k)
100 v-ups
10 rope climbs

SC

100 russian kettle bell swings (16k/12k)
100 med ball sit-ups
10 rope climbs

BE

75 russian kettle bell swings (16k/12k)
75 sit-ups
20 ground-to-standing

Accumulate (any order, split any way)

see comments
5
Tuesday

Foundation

Hang Squat Clean +Jerk
5×3

All work sets within 15% of heaviest

Squat Jacks
Perform sets of 5 between each set of HSC + Jerk

WOD

All Levels

Each run for Time:
200m Run
1 min Rest
400m Run
1 min Rest
200m Run
1 min Rest
400m Run

see comments
4
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

RX

10 min AMRAP:
10 ring dips
10 chest to bar pullups
10 deadlifts (100%)*

SC

10 min AMRAP:
10 ring dips
10 pullups
10 deadlifts (85%)*

BE

10 min AMRAP:
10 pushups
10 ring rows
10 deadlifts (70%)*

*Deadlift percentage is of today’s heaviest Foundation set

see comments
2
Saturday

Foundation

Press
15 min to find 1rm

WOD

Team WOD

15 min AMRAP:
Run 400m
Kettlebell swings
Burpees

In teams of 3. One teammate runs 400m, while another does max kettlebell swings, and the third does max burpees. Individuals keep count of how many kettlebell swings & burpees they do. Team score is each individual’s reps, added up.

see comments
1
Friday

Foundation

Back Squat
15 min to find 1rm

WOD

RX

“Mary”
20 min AMRAP:
5 HSPU
10 pistols, alt
15 pullups

SC

super-Cindy
20 min AMRAP:
5 chest-to-bar pullups
10 ring pushups
15 jumping squats

BE

mini-Cindy
12 min AMRAP:
5 pullups
10 pushups
15 squats

see comments

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