WOD

PAST WODS

Jul

8
Wednesday

Foundation

Movement Review

Mobility WOD
1min each side
Calf Stretch
Legs Up Wall & Dainty

WOD

“Kelly”
40 Min Time Cap

RX:
5 Rounds for Time:
Run 400 meters
30 box jump (24/20)
30 Wall balls (20/14)

SC:
5 Rounds for Time:
Run 400 meters
20 box jump (24/20)
20 Wall balls (14/10)

BE:
5 Rounds for Time:
Run 200 meters
20 box jump (20/12)
20 Wall balls (14/10)

see comments
7
Tuesday

Foundation

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

Try to increase from last week

Mobility WOD
1min each side
Seated Forward Fold
Banded OH Distraction

WOD

For Time:

RX:
6 min AMRAP
12 KettleBell Swings (32/24)
12 Box Jumps (32/24)
Rest 2 Min
6min AMRAP
12 Chest to Bar Pullups
12 Burpees

SC:
6 min AMRAP
12 KettleBell Swings (24/16)
12 Box Jumps (24/20)
Rest 2 Min
6 min AMRAP
12 Pullups
12 Burpees

BE:
6 min AMRAP
12 KettleBell Swings (16/12)
12 Box Jumps (20/12)
Rest 2 Min
6 min AMRAP
12 Ring Rows
12 Sprawls

see comments
6
Monday

Foundation

Back Squat
3-3-3

Mobility WOD
1min each side
Calf Stretch
Banded Hamstring Stretch

WOD

3 Rounds For Time:
18 min Time Cap

RX:
400m Run
20 Thrusters 95/65

SC:
400m Run
20 Thrusters 75/45

BE:
400m Run
20 Thrusters 45/35

see comments
4
Saturday

Foundation

Clean Pull
5×2

WOD

Partner WOD

For Time
20-18-16-14-12-10-8-6-4-2

Rx:
Ring Pushups
GHD Situps
Overhead Barbell Walking Lunge Walk (55/35)

SC:
Pushups
Situps
Overhead Walking Lunge Walk (45/25)

BE:
Pushups
Situps
Overhead Walking Lunge Walk (25/10)

Teams of 2
Only 1 partner may work at a time, max of 5 reps completed at a time

see comments
3
Friday

Foundation

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

Try to increase from last week

WOD

RX:
21-15-9
Overhead Squat 135/95
Hand Stand Pushup

SC:
21-15-9
Overhead Squat 95/65
Hand Stand Pushup Progression

BE:
21-15-9
Overhead Squat 65/45
Pushups

see comments
2
Thursday

Foundation

Back Squat
3×5

WOD

For 20 Minutes:

RX:
Odd Minute: 2 Rope Climbs
Even Minute: 3 Jerks 155/115

SC:
Odd Minute: 2 Rope Climbs
Even Minute: 3 Jerks 125/85

BE:
Odd Minute: 4 Ground to Standing
Even Minute: 3 Jerks 65/45

see comments
1
Wednesday

Foundation

Movement Review

WOD

“Angie”
For Time
Must complete all reps of first movement before moving onto next.

RX:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

SC:
75 Pull-ups
75 Push-ups
75 Sit-ups
75 Squats

BE:
50 Pull-ups
50 Push-ups
50 Sit-ups
50 Squats

see comments

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