WOD

PAST WODS

Aug

19
Wednesday

Foundation

Muscle Up Practice

WOD

“DT”
20min Time Cap

RX:
5 Rounds for Time
12 Deadlift
9 Hang Power Cleans
6 Push Jerks

155/105

SC:
5 Rounds for Time
12 Deadlift
9 Hang Power Cleans
6 Push Jerks

115/65

BE:
5 Rounds for Time
12 Deadlift
9 Hang Power Cleans
6 Push Jerks

65/35

see comments
18
Tuesday

Foundation

Power Clean + Push Jerk
2-2-2-2
@70% of PC

WOD

For Time:
20min Cap

All Levels

200m run
100 double unders
200m run
80 sit-ups
200m run
60 walking lunge
200m run
40 pushups
200m run
20 clean and jerks
200m run

RX: 95/75
SC: 75/55
BE: 45/35

3:1 Single to Doubles
Each Run counts as 1 rep

see comments
17
Monday

Foundation

Back Squat
3-3-3-3-3
@70% of 1RM

WOD

12min AMRAP

RX:
10 Snatch 135/95
20 Box Jumps 24/20

SC:
10 Snatch 95/65
20 Box Jumps 24/20

BE:
10 Snatch 55/35
20 Box Jumps 20/12

Any style snatch

see comments
15
Saturday

Foundation

Max Unbroken Double Unders

WOD

For Time

All Levels:
3 Rounds:
1 min Jump rope
1 min Mountain Climbers
1 min Kettlebell Swings
1 min Sledge Hammer Hits
1 min Dumbbell Snatch
1 min Stationary lunges
1 min Ground to Standing
1 min Rest
Record total reps.

see comments
14
Friday

Foundation

500m row for time

WOD

24 min. AMRAP:

RX:
6 Squats
6 Box Jumps 32/24
6 Ground to Overhead
6 Situps
6 Supermans
6 Push ups
6 Tire Flips
6 Wall Balls
6 Burpees
6 Russian Twist
Med Ball Weight 20/14
Plate Weight 45/25

SC:
6 Squats
6 Box Jumps 24/20
6 Ground to Overhead
6 Situps
6 Supermans
6 Push ups
6 Tire Flips
6 Wall Balls
6 Burpees
6 Russian Twist
Med Ball Weight 20/14
Plate Weight 45/25

BE:
6 Squats
6 Step Ups 20/12
6 Ground to Overhead
6 Situps
6 Supermans
6 Pushups
6 Med Ball Clean
6 Wall Balls
6 Burpees
6 Russian Twist
Med Ball Weight 14/10
Plate Weight 25/10

see comments
13
Thursday

Foundation

Max Height Box Jump

WOD

15min AMRAP:

RX:
200m sprint
12 Burpee Box Jump Over (24/20)
SC:
200m sprint
12 Burpee Box Jump Over (20/12)

BE:
200m sprint
12 Burpee Step Ups (20/12)

see comments
12
Wednesday

Foundation

Handstand Walk for Distance
or
Handstold Hold for Time

WOD

“Strict Barbara”

35 min cap

RX:
5 Rounds for Time
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
SC:
4 Rounds for Time
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

BE:
3 Rounds for Time
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

see comments
11
Tuesday

Foundation

7 Min EMOM
7 Wall Burpees

WOD

For Time:

RX:
1 Mile Run
100 Ground to OH 45/25
1 Mile Run

SC:
1 Mile Run
50 Ground to OH 45/25
1 Mile Run

BE:
1/2 Mile Run
50 Ground to OH 25/10
1/2 Mile Run

see comments
10
Monday

Foundation

Max Unbroken Muscle Ups
or
Max Unbroken Strict Pullups

WOD

For Time:

RX:
100 Double Unders
30 GHD Situps
9 HSPU
100 Double Unders
30 GHD Situps
9 HSPU
100 Double Unders
30 GHD Situps
9 HSPU
100 Double Unders

SC:
200 Single Unders
30 Medball Situps
30 Medball Strict Press
200 Single Unders
30 Medball Situps
30 Medball Strict Press
200 Single Unders
30 Medball Situps
30 Medball Strict Press
200 Single Unders
Medball Weight 20/14

BE:
100 Single Unders
30 Medball Situps
30 Medball Strict Press
100 Single Unders
30 Medball Situps
30 Medball Strict Press
100 Single Unders
30 Medball Situps
30 Medball Strict Press
100 Single Unders
Medball Weight 14/10

see comments
8
Saturday

Foundation

Back Squat
20min to find 1rm

WOD

10-9-8-7-6-5-4-3-2-1 reps for time of:
20min Cap

RX:
Strict Press 95/65
Stict Pullup

SC:
Push Press 95/65
Pullup

BE:
Push Press 65/35
Ring Row

see comments

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