WOD

PAST WODS

Sep

30
Wednesday

Foundation

50m Tire Flip for Time

WOD

“Diane”
For Time

RX
21-15-9
Deadlifts (225/135)
HSPU

SC
21-15-9
Deadlifts (185/95)
Ring Pushups

BE
21-15-9
Deadlifts (135/55)
Pushups

Compare to 5-17-15

see comments
29
Tuesday

Foundation

Split Jerk
20min to find 1RM

WOD

For Time:

RX:
Row 1000m
Run 800m

SC:
Row 1000m
Run 800m

BE:
Row 500m
Run 400m

see comments
28
Monday

Foundation

Back Squat
20m to find 1rm

WOD

For Time
12min CAP

RX
20 Front Squats 115/75
20 Push Press 115/75
20 Pullups

SC
20 Front Squats 85/55
20 Push Press 85/55
20 Pullups

BE
20 Front Squats 55/35
20 Push Press 55/35
20 Ring Rows

see comments
26
Saturday

Foundation

Movement Review

WOD

“Whitten”

RX:
5 Rounds for time:
22 KB swings 32/24
22 Box jump, 24/20
Run 400 meters
22 Burpees
22 Wall ball shots, 20/14
SC:
4 Rounds for time:
22 KB swings 24/16
22 Box jump, 24/20
Run 400 meters
22 Burpees
22 Wall ball shots, 20/14

BE:
3 Rounds for time
22 KB swings 16/12
22 Box jump, 20/12
Run 400 meters
22 Burpees
22 Wall ball shots, 14/10

see comments

Army Captain Dan Whitten, 28, of Grimes, IA, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, NC, died February 2, 2010, when enemy forces in Zabul, Afghanistan attacked his vehicle with an improvised explosive device.

Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.
Whitten

25
Friday

Foundation

Squat Clean + Split Jerk
2-2-2
@85% of SC

WOD

Death by Squat Clean

RX: 115/85
SC: 95/65
BE: 65/35

see comments
24
Thursday

Foundation

Front Squat
2-2-2
@85% of 1RM

WOD

2 Rounds for Time:
RX:
50 Double Unders
35 Situps
25 KB Snatch 24/16

SC:
150 Single Unders
35 Situps
25 KB Snatch 16/12

BE:
75 Single Unders
35 Situps
25 KB Snatch 12/8

see comments
23
Wednesday

Foundation

Overhead Squat
15 min to find 1rm

WOD

“Amanda”
For Time

20min CAP

RX:
9-7-5
Muscle Ups
Squat Snatch 135/95

SC:
9-7-5
Pullups
Dips
Squat Snatch 95/65

BE:
9-7-5
Ring Rows
Bench Dips
Power Snatch 65/35

see comments
22
Tuesday

Foundation

7 Min AMRAP
Burpees

WOD

3 Rounds for Time:
15 Min Cap

RX:
5 SHSPU
10 Pistols (Alt)
15 Pullups

SC:
5 SHSPU
10 Pistols (Alt)
15 Pullups

BE:
5 Pike Pushups
10 Pistols (Alt)
15 Ring Rows

see comments
21
Monday

Foundation

Back Squat
1-1-1
@95% of 1RM

WOD

BOTB WOD 1

RX
3 RFT*:
15 over-bar burpee^
12 thruster 115/75
9 box jmp^ (32”/24”)
6 HPC (115/75)
*12 min cap
^Jumps only

SC
3 RFT*:
15 over-bar burpee^
12 thruster 75/45
9 box jmp^ (24”/20”)
6 HPC (75/45)
*12 min cap
^Steps ok

BE
3 RFT*:
12 burpees
9 thruster 55/35
6 box jmp^ (20”/16”)
3 HPC (55/35)
*12 min cap
^Steps ok

Compare to 2/2/15 by clicking here

see comments
19
Saturday

Foundation

Front Squat
2-2-2-2-2
@80% of 1RM

see comments

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