WOD

PAST WODS

Jun

30
Tuesday

Foundation

Deadlift
3×5

WOD

For Time:

RX:
50 Sit-ups
25 Deadlifts 225/135
50 Sit-ups
25 Deadlifts 225/135
50 Sit-ups

SC:
50 Sit-ups
25 Deadlifts 185/95
50 Sit-ups
25 Deadlifts 185/95
50 Sit-ups

BE:
50 Sit-ups
25 Deadlifts 135/55
50 Sit-ups
25 Deadlifts 135/55
50 Sit-ups

Deadlift weight should be no more the 50% of 1RM

see comments
29
Monday

Foundation

Squat Clean
5-4-3-2-1
Using Jerk Blocks

Try to increase from last week

WOD

For Time:

RX
5K Run

SC and BE
3K Run

 

see comments
27
Saturday

Foundation

Front Squat
15min to find 1RM

WOD

18 min AMRAP

RX
200m Run
9 Air Squats
6 Deadlifts (185/135)
3 Front Squats (185/135)

SC
200m Run
9 Air Squats
6 Deadlifts (135/95)
3 Front Squats (135/95)

BE
200m Run
9 Air Squats
6 Deadlifts (95/65)
3 Front Squats (95/65)

see comments
26
Friday

Foundation

Bar Muscle Ups
5 sets of 3 reps

 

 

WOD

5 Rounds For Time:

RX
30 Wall Balls (20/14)
Rest 1 min

SC
30 Wall Balls (14/10)
Rest 1 min

BE
15 Wall Balls (14/10)
Rest 1 min

Score is total time minus 4 minutes for rest.

see comments
25
Thursday

Foundation

Squat Snatch
5-4-3-2-1
Using Jerk Blocks

WOD

3 Rounds for Time
12min Time Cap

RX
6FT Handstand Walk
5 Toes to Bar
12FT Handstand Walk
15 Burpees
18FT Handstand Walk
20 Russian Kettlebell Swings (24/16)

SC
12 Handstand Shoulder Touch
5 T2B
24 Handstand Shoulder Touch
15 Burpees
36 Handstand Shoulder Touch
20 Russian Kettlebell Swings (24/16)

BE
3 Wall Climb
5 K2E
6 Wall Climb
15 Burpees
9 Wall Climb
20 Russian Kettlebell Swings (16/12)

see comments
24
Wednesday

Foundation

Movement Review

WOD

Linda
For time:

RX
10-9-8-7-6-5-4-3-2-1
150%Body Weight Deadlift
100%Body Weight Bench Press
75%Body Weight Clean

SC
10-9-8-7-6-5-4-3-2-1
100%Body Weight Deadlift
80%Body Weight Bench Press
60%Body Weight Clean

BE
10-9-8-7-6-5-4-3-2-1
75%Body Weight Deadlift
60%Body Weight Bench Press
50%Body Weight Clean

In teams of two with one partner working at a time. Partners will need to use the same weight through all three lifts so group together appropriately.

see comments
23
Tuesday

Foundation

Complex
1 StrictPress+1 PushPress+1 PushJerk
5-4-3-2-1

WOD

Not for time:

RX
150 Weighted Step Ups (20/12) w/kb (24/16)

Accumulate 50 GHD Situps

SC
150 Weighted Step Ups (20/12) w/kb (16/12)

Accumulate 75 Situps

BE
100 Weighted Step Ups (16/8) w/kb (16/12)

Accumulate 50 Situps

see comments
22
Monday

Foundation

Squat Clean
5-4-3-2-1

Using Jerk Blocks

WOD

4 Rounds For Time:

RX
20 Double Unders
6 Ring Dips
6 Toes to Bar
6 Pistols (Alt)

SC
20 Double Unders
6 Ring Dips
6 Knees to Elbows
6 Pistols Progressions

BE
30 Single Unders
6 Ring Dips
6 Knee Tucks
6 PistolsProgressions

see comments
20
Saturday

Foundation

2 Min AMRAP
Rope Climb
Compare to 6.3.14

WOD

Team WOD
Teams of 2 only one partner working at a time.

Rx
3K Row
50 DBSnatches (45/25) Alt
50 Burpees 12” Target
50m Tire Flip

SC
3K Row
50 DBSnatches (30/15) Alt
50 Burpees 6” Target
50 MB Cleans (20/14)

BE
2K Row
50 DBSnatches (20/10) Alt
50 Burpees
50 MB Cleans (14/10)

see comments

If you are planning on doing the tire flips just be warned that it can get a bit dirty!
3 Tires to choose from 224#, 252#, 434#…we decided to name the big guy Lucas.

19
Friday

Foundation

3 Strict Press
7min EMOM

WOD

WOD 1:
5 Min AMRAP

RX
5 PushPress (135/95)
8 Ring Rows

SC
5 PushPress (95/55)
8 Ring Rows

BE
5 PushPress (65/35)
8 Ring Rows

Rest 2 min

WOD 2:
5min AMRAP

All Levels
5 Pullups
5 Burpees

see comments

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