WOD

PAST WODS

Sep

7
Monday

Foundation

Back Squat
3-3-3-3
@85% of 1RM

WOD

For Time:
21-15-9

RX:
Power Snatch 115/75
Box Jump Over 16/12

SC:
Power Snatch 85/55
Box Jump Over 16/12

BE:
Power Snatch 75/45
Box Jump Over 12/8

see comments
5
Saturday

Foundation

Front Squat
5-5
@70% of 1RM

WOD

For Time:
“Bangarang”

All Levels:
21 Power Snatch
21 Burpees
21 Pull-ups
15 OHS
15 Burpees
15 Pull-ups
9 Squat Snatch
9 Burpees
9 Pull-ups

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

see comments
4
Friday

Foundation

Push Jerk
2-2-2-2 @ 75% of Clean 1RM

WOD

WOD: Open 15.1

RX
9 min AMRAP:
15 toes-to-bar
10 deadlift (115/75)
5 snatch (115/75)

then… (no rest)

6 min to establish 1rm clean & jerk

SC
9 min AMRAP:
15 knee raises
10 deadlift (85/55)
5 snatch (85/55)

then… (no rest)

6 min to establish 1rm clean & jerk

BE
9 min AMRAP:
15 situps
10 deadlift (65/45)
5 snatch (65/45)

then… (no rest)

6 min to establish 1rm clean & jerk

see comments
3
Thursday

Foundation

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

WOD

3 Rounds for time:

RX:
15 Burpees
50 Double Unders

SC:
15 Burpees
150 Single Unders

BE:
15 Sprawls
75 Single Unders

3:1 Singles to Doubles

see comments
2
Wednesday

Foundation

Movement Review

WOD

“White”
40 min CAP
5 Rounds for Time

RX:
3 Rope Climbs
10 Toes to Bar
21 OH Lunge 45/25
400m Run

SC:
3 Rope Climbs
10 Knees to Elbows
21 OH Lunge 45/25
400m Run

BE:
3 G2S
10 Knees to Chest
21 OH Lunge 25/10
400m Run

see comments

U.S. Army First Lieutenant Ashley White, 24, of Alliance, OH, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, NC, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device.
She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

white
1
Tuesday

Foundation

Push Press
2-2-2-2 @ 60% of Clean 1RM

WOD

Team WOD:
“LOD”

For Time:
4 rounds:
10 Snatches (135/95)
50 Double Unders

Rest 5 min
then

12-9-6
C&J (135/95)
Pullups
Dips
Running clock
Teams of 2
Scale as Needed

see comments

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