WOD

PAST WODS

Aug

7
Friday

Foundation

Squat Snatch
20 min to find 1rm

WOD

3 Rounds for Time
16min Cap

RX:
400 m Run
15 KB Swings 32/24
20m Strict Bear Crawl

SC:
400 m Run
15 KB Swings 24/16
20m Strict Bear Crawl

BE:
200 m Run
15 KB Swings 16/12
10m Strict Bear Crawl

see comments
6
Thursday

Foundation

Burpee Mile EMOM
Every Minute  on the minute athletes perform 5 burpees, including the start

Mobility WOD
1min each side
Sampson Stretch
Banded OH Distraction

WOD

12 Min AMRAP

RX:
10 Power Snatch 115/75
10 Alt Front Rack Lunge 115/75
12 Pullups

SC:
10 Power Snatch 95/55
10 Alt Front Rack Lunge 95/55
12 Pullups

BE:
10 Power Snatch 65/35
10 Alt Front Rack Lunge 65/35
12 Pullups

see comments
5
Wednesday

Foundation

Partner WOD
8 min. AMRAP:

RX & SC:
Situps
HandStand Hold

BE:
Situps
Pike Hold

Partner 1 Holds the handstand for as long as they can, partner 2 does as many situps as possible until partner 1 can no longer hold, switch and repeat.

Mobility WOD
3 Rounds
10 Good Mornings
10 Leg Swings

WOD

7 Rounds for Time:
15 min Time Cap
“Sham”

RX:
11 100% BW Deadlifts
100m Sprint

SC:
11 80% BW Deadlifts
100m Sprint

BE:
11 60% BW Deadlifts
100m Sprint

see comments
4
Tuesday

Foundation

Squat Clean
20min to find 1rm

WOD

For Time
15min Time Cap

All Levels:
15 Hang Power Clean
15 Front Squats
15 Push Press
15 Back Squats
15 Push Press
Immediate 5 burpee penalty for every drop

RX-155/105
SC-115/75
BE-75/35

see comments
3
Monday

Foundation

Tabata Hollow Rock Hold
Then
Tabata Squats
Then
Tabata Situps

Mobility WOD
1min each side
Calf Stretch
then
2 Rounds
5 DownDog/UpDog
5 Wall Squats

WOD

4 rounds for time:
12 min Cap

RX:
40 Double Unders
15 Med Ball Get-ups (20/14)

SC:
160 Single Unders
15 Med Ball Get-ups (14/10)

BE:
120 Single Unders
15 Plate Get-ups (10/5)

see comments
1
Saturday

Foundation

Back Squat
15min to find 2rm

Mobility WOD
1min each side
Super Front Rack
then
2 Rounds
10 Good Mornings
10 Pass Throughs

WOD

5 Rounds for time:

All Levels:
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Jerks
RX-135/95
SC-115/75
BE-75/35

see comments

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