WOD

PAST WODS

Jul

31
Friday

Foundation

7 min EMOM
5 Burpee Box Jumps

Mobility WOD
1min each side
Bully Stretch
Couch Stretch

WOD

16 Min AMRAP

RX:
50 Pistols
20 Push-ups
40 Pistols
20 Situps
30 Pistols
20 Pull Ups
20 Pistols
20 T2B

SC:
50 Pistol Prog.
20 Push-ups
40 Pistol Prog.
20 Situps
30 Pistol Prog.
20 Pullups
20 Pistol Prog.
20 T2B

BE:
50 Squats
20 Push-ups
40 Squats
20 Situps
30 Squats
20 Pullups
20 Squats
20 K2E

see comments
30
Thursday

Foundation

Power Clean
15min to find 1rm

Mobility WOD
1min each side
Calf Stretch
Dainty Stretch

WOD

For Time:
20min Cap

RX:
150 Double-unders
50 Box Jump 32/24
25 Thrusters 115/85

SC:
100 Double-unders
50 Box Jump 24/20
25 Thrusters 95/65

BE:
200 Single-unders
50 Box Jump 20/12
25 Thrusters 65/35

Work can be broken up as needed.

see comments
29
Wednesday

Foundation

Snatch Pull
3-2-1-1-1
10min

Mobility WOD
1min each
Legs Up the Wall
Doorway Stretch
Straight Leg Toe Touch

WOD

For Time:

“Karen”

RX:
150 Wall Balls 20/14

SC:
150 Wall Balls 14/10

BE:
100 Wall Balls 14/10

see comments
28
Tuesday

Foundation

Deadlift
15min to find 1rm

Mobility WOD
1min each side
Ankle Mobility
Couch Stretch

WOD

16 Min AMRAP

RX:
50 Squats
40 Double Unders
30 Pistols, alternating
25 GHD Situps
20 OHS 45/35
15 thrusters 45/35
10 HSPU
5 Muscle-ups

SC:
50 squats
40 Double Unders
30 Pistols, alternating
25 Med Ball Situps 20/14
20 OHS 45/35
15 Thrusters 45/35
10 HSPU
5 C2B Pullups

BE:
50 squats
40 Single Unders
30 Pistols, alternating
25 Med Ball Situps 14/10
20 OHS 35/15
15 Thrusters 35/15
10 Pike Pushups
5 Pullups

see comments
27
Monday

Foundation

Foundation:
Power Snatch
15min to find 1rm

Mobility WOD
3 Rounds
10 PVC OHS
10 Hip Raises

WOD

8min AMRAP

RX:
3 Power Snatch 115/75
5 OHS 115/75
10 Toes to Bar

SC:
3 Power Snatch 95/55
5 OHS 95/55
10 Knees to Elbows

BE:
3 Power Snatch 65/35
5 OHS 65/35
10 Knees Tucks

see comments
25
Saturday

Foundation

Movement Review

WOD

“Mystery WOD”

You have to show up to find out what it is 🙂

Be prepared for the unknown!

see comments
24
Friday

Foundation

Hang Squat Snatch
5-4-3-2-1

Mobility WOD
3 Rounds
10m Strict Bear Crawl
10m Spiderman

WOD

Fight Gone Wonky
2 Rounds for Reps

All Levels:
1 min-Tire Flip
1 min-Push Press 45/35
1 min-Squats
1 min-Rope Climbs
1 min-Burpees
Rest 1 min

Subs
Tire Flip=MB Clean
Rope Climb=Ground to Standing
Burpee=Sprawl

see comments
23
Thursday

Foundation

Clean Pull
3-2-1-1-1

Mobility WOD
3 Rounds
10 Good Mornings
5 DownDog/UpDogs

WOD

18 min EMOM
Scheme:
min 0-5 = 7 reps
min 6-11 = 5 reps
min 12-17 = 3 reps

RX:
Even: Deadlift 225/155
Odd: Toes to bar

SC:
Even: Deadlift 185/115
Odd: Knees to Elbows

BE:
Even: Deadlift 135/75
Odd: Knee Tucks

see comments
22
Wednesday

Foundation

Back Squat
2-2-2-1-1

Mobility WOD
1min each side
Doorway Stretch
Banded Shoulder Press

WOD

For Time:
“Fran”
21-15-9

RX:
Thrusters 95/65
Pullups

SC:
Thrusters 75/45
Pullups

BE:
Thrusters 55/35
Ring Rows

see comments
21
Tuesday

Foundation

Deadlift
3-3-3-2-2

Mobility WOD
1min each side
Calf Stretch
then
20 Banded Shoulder Press

WOD

4 Rounds for time:

RX:
50 Double-unders
10 Power Snatch 95/75

SC:
50 Double-unders
10 Power Snatch 65/45
BE:
100 Single-unders
10 Power Snatch 55/35

3:1 Singles for Doubles

see comments

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