WOD

PAST WODS

Jun

18
Thursday

Foundation

Power Snatch
5×2
Using Jerk Blocks

WOD

3 Rounds
For Time:

RX
5 Front Squats (155/105)
10 Jumps to a 12” target
10 Bar over Burpees

SC
5 Front Squats (115/65)
10 Jumps to a 12” target
10 Bar over Burpees

BE
5 Front Squats (75/35)
10 Jumps to a 6” target
10 Burpees

see comments
17
Wednesday

Foundation

Movement Review

WOD

WOD 1:
“Diane”
For time:

RX
21-15-9
Deadlifts (225/135)
HSPU

SC
21-15-9
Deadlifts (185/95)
Ring Pushups

BE
21-15-9
Deadlifts (135/55)
Pushups

Rest 15 min

While resting complete 1 full round of COS Plyo

WOD 2:
“Annie”
For time:

RX
50-40-30-20-10
Double Unders
Sit-ups

SC
50-40-30-20-10
4:1 Singles
Sit-ups

BE
30-25-20-15-10
3:1 Singles
Sit-ups

see comments
16
Tuesday

Foundation

Tempo Back Squats
5×3 @60%
5 second descent

WOD

Partner WOD
For Time:

RX
100 Pushups
100 Box Jumps (24/20)
50 Knees to Elbows
50 GHD Situps
400m Run

SC
100 Pushups
100 Box Jumps (20/12)
50 Knees to Elbows
50 Situps
400m Run

BE
100 Pushups
100 Box Jumps (20/12)
50 Knee Tucks
50 Situps
400m Run

Only one partner can do work at a time. 400m run is together

see comments
15
Monday

Foundation

Power Clean
5×2
Using Jerk Blocks

WOD

4 Rounds
For Time:

RX
5 Thrusters (95/65)
200m Run

SC
5 Thrusters (75/45)
200m Run

BE
5 Thrusters (45/15)
200m Run

see comments
13
Saturday

Foundation

Movement Review

WOD

Team WOD:
For Time:

Round 1:
75 Double Unders/Overhead Squat
Rest 1 min

Round 2:
75 Double Unders/Push Press
Rest 1 min

Round 3:
75 Double Unders/ Sumo Deadlift Highpull
Rest 1 min

Round 4:
75 Double Unders/Front Squat

Rx Weight 95/65
Sc Weight 75/45
Be Weight 55/35

One person will do 75 double unders (or 150 singles) and the other will do max reps of the designated exercise until their partner completes the double unders-once complete, switch roles. After both people have completed the double unders and the exercise, you move to the next movement. In total there are 4 rounds and you will keep a running tally of the reps completed for your team. Each person will do a total of 300 double unders and do max reps of all 4 exercises.
Final score is total reps completed divided by time (in seconds) x 1000

see comments
12
Friday

Foundation

Pause Squat Snatch
3×3

WOD

8 min AMRAP:

RX:
3 Snatches (95/65)
3 Bar over Burpees
6 Snatches(95/65)
6 Bar over Burpees
9 Snatches(95/65)
9 Bar over Burpees
Continue adding 3 reps each round

SC:
3 Snatches(65/45)
3 Bar over Burpees
6 Snatches(65/45)
6 Bar over Burpees
9 Snatches(65/45)
9 Bar over Burpees
Continue adding 3 reps each round

BE:
3 Snatches(45/35)
3 Bar over Burpees
6 Snatches(45/35)
6 Bar over Burpees
9 Snatches(45/35)
9 Bar over Burpees
Continue adding 3 reps each round

see comments
11
Thursday

Foundation

Overhead Squat
5-4-3-2-1

WOD

For Time

RX
300 Double Unders
100 Front Squats(45/35)
Can be broken up as needed

SC
150 Double Underss
100 Front Squats(45/35)
Can be broken up as needed.

BE
300 Single Unders
50 Front Squats(45/35)
Can be broken up as needed.

see comments
10
Wednesday

Foundation

WOD

“The Seven”
40min Time CAP

RX:
7 Rounds For Time:
7 HSPU
7 thrusters (135/95)
7 knee to elbows
7 deadlifts (225/135)
7 burpees
7 kb swings (32/24)
7 pullups

SC:
7 Rounds For Time:
7 HSPU
7 thrusters (95/65)
7 knee to elbows
7 deadlifts (185/95)
7 burpees
7 kb swings (24/16)
7 pullups

BE:
7 Rounds For Time:
7 pushups
7 thrusters (45/35)
7 knee tucks
7 deadlifts (135/45)
7 burpees
7 kb swings (16/12)
7 ring rows

see comments
9
Tuesday

Foundation

Pullups
3x Max reps

Cross Over Symmetry Activate
Complete 1 full round between sets of pullups

WOD

For Time

All Levels
For Time:

2000m Row

If time allows

Rest 5 minutes

5 min AMRAP
5 air squats
5 pushups
1 rope climb

see comments
8
Monday

Foundation

Pause Squat Clean
3×3

WOD

For Time:

RX
800m Run
30 Overhead Squats (135/95)
800m Run

SC
800m Run
30 Overhead Squats (95/55)
800m Run

BE
400m Run
30 Overhead Squats (45/35)
400m Run

see comments

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