WOD

PAST WODS

Jun

6
Saturday

Foundation

Strict Handstand Push-ups
5×3

WOD

Team WOD:
“LOD”

RX:

For Time:
4 rounds:
10 Snatches (135/95)
50 Double Unders

Rest 5 min
then

12-9-6
Clean & Jerk (135/95)
Pullups
Dips
Running clock

SC:

For Time:
4 rounds:
10 Snatches (95/65)
50 Double Unders

Rest 5 min
then

12-9-6
Clean & Jerk (95/65)
Pullups
Dips
Running clock

BE:

For Time:
4 rounds:
5 Snatches (65/45)
50 Single Unders

Rest 5 min
then

12-9-6
Clean & Jerk (65/45)
Ring Rows
Bench Dips
Running clock

 

 

see comments
5
Friday

Foundation

Push Press
15 min to find 1rm

WOD

3 Rounds for Time
9min Time Cap

RX
10 Deadlift (225/135)
200m Run with Med Ball (20/14)

SC
10 Deadlift (155/75)
200m Run with Med Ball (14/10)

BE
10 DL(115/35)
200m Run

see comments
4
Thursday

Foundation

Front Squat
5×2
Work up to a heavy two

WOD

3 Rounds for Time

RX
15 Wall Balls (20/14)
12 Pullups
9 KB Swings (32/24)
6 Wall Climbs
3 4” Deficit HSPU

SC
15 Wall Balls (20/14)
12 Pullups
9 KB Swings (24/16)
6 Wall Climbs
3 HSPU

BE
15 Wall Balls (14/10)
12 Ring Rows
9 KB Swings (16/12)
6 Wall Climbs
3 Pike HSPU

see comments
3
Wednesday

Foundation

Pause Power Snatch
5×2
Working Sets

WOD

“Randy”
For Time
6min Cap

RX:
75 Snatches (75/55)

SC:
75 Snatches (45/35)

BE:
50 Snatches (45/35)

see comments
2
Tuesday

Foundation

Weighted Ring Dip
15min to find 3rm

WOD

For Time:

RX
27-18-9
Box Jumps (24/20)
GHD Situps

SC
27-18-9
Box Jumps (24/20)
Situps

BE
21-15-9
Box Jumps (20/12)
Situps

see comments
1
Monday

Foundation

Pause Power Clean
5×2
Working Sets

WOD

For Time:

RX
15 Clean and Jerks (135/95)
100 double-unders
15 Clean and Jerks (135/95)
100 double-unders
15 Clean and Jerks (135/95)

SC
15 Clean and Jerks (115/75)
50 double-unders
15 Clean and Jerks (115/75)
50 double-unders
15 Clean and Jerks (115/75)

BE
15 Clean and Jerks (75/35)
150 single-unders
15 Clean and Jerks (75/35)
150 single-unders
15 Clean and Jerks (75/35)

see comments

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