WOD

PAST WODS

Oct

20
Tuesday

Foundation

Back Squat
10-10-10

WOD

20min EMOM

RX:
Even: 50 Double Unders
Odd: 12 Burpees

Intermediate::
Even: 100 Single Unders
Odd: 8 Burpees

Scaled:
Even: 50 Single Unders
Odd: 5 Burpees

see comments
19
Monday

Foundation

Power Clean
10-8-6-4-2

WOD

MAX Shoulder to Overhead Reps

RX:
15 Minutes
(45/35)

Intermediate::
10 Minutes
(45/35)

Scaled:
10 Minutes
(25/15)
(Every Time the Bar is dropped 15 Situps)

see comments
17
Saturday

Foundation

5 min to find Max Rep Unbroken Double Unders/Single Unders

WOD

Head To Head
Choose a partner to do battle against

7 Rounds
2min AMRAP Coaches Choice
1min Rest
2min AMRAP
Victor’s Choice or Burpees
1min Rest
(For the second 2min the person who did the most reps in the first 2min chooses a movement to do, while the losing person does 2min of burpees)

Movement Choices:
KB Swings (24/16)
Squat Jumps
Lunges
Double Unders
Push Ups
Pull Ups
Cleans (Power or Squat) (95/65)
Knees to Elbow
Toes To Bar
WB Shots
WB Sit Ups
Snatches (Power or Squat) (95/65)
Thrusters (95/65)

see comments
16
Friday

Foundation

7min EMOM
5 Straight Leg Deadlifts
40% of 1RM

WOD

“Chelsea”
30min EMOM

RX:
5 Pull-Ups
10 Push-Ups
15 Air Squats

Intermediate::
3 Pull-Ups
6 Push-Ups
12 Air Squats

Scaled:
5 Ring Rows
5 Push-Ups
5 Air Squats

see comments
15
Thursday

Foundation

Front Squat
3-3-3-3

WOD

7 Rounds for Time:
14min CAP

RX:
7 Push Press (135/95)
30 Double Unders

Intermediate::
7 Push Press (95/65)
90 Single Unders

Scaled:
7 Push Press (65/35)
30 Single Unders

see comments
14
Wednesday

Foundation

Kipping Practice
Pullup/Muscle Up

WOD

10min AMRAP

RX:
10 Power Cleans (135/95)
10 Wall Balls (20/14)

Intermediate::
10 Power Cleans (95/65)
10 Wall Balls (20/14)

Scaled:
10 Power Cleans (65/35)
10 Wall Balls (14/10)

see comments
13
Tuesday

Foundation

Cluster
5-4-3-2-1

WOD

OPEN 13.2
10 min AMRAP:

RX
5 Shoulder-to-Overheads (115/75)
10 Deadlifts (115/75)
15 Box Jumps (24/20)

Intermediate:
5 Shoulder-to-Overheads (85/45)
10 Deadlifts (85/45)
15 Box Jumps (24/20)

Scaled
5 Shoulder-to-Overheads (55/35)
10 Deadlifts (55/35)
15 Box Jumps (20/12)

see comments
12
Monday

Foundation

Snatch
3-3-3-3-3
using jerk block

WOD

2 Rounds for Time:

RX:
800m Run
50 OH Walking Lunges 45/25

Intermediate:
800m Run
50 Walking Lunges
Scaled:
400m Run
50 Walking Lunges

see comments
10
Saturday

Foundation

Team Power Walking Relays

WOD

Teams of 2:
24 Min AMRAP:

RX:
6 rope climbs
10 Thrusters (135/95)
15 Snatches (135/95)
50 Burpees

Int:
6 rope climbs
10 Thrusters (95/65)
15 Snatches (95/65)
50 Burpees

SC:
6 Ground to Standings
5 Thrusters (55/35)
10 Snatches (55/35)
25 Burpees

see comments
9
Friday

Foundation

Handstand Walk Practice

WOD

“Betty”
5 Rounds For Time
35min CAP

RX:
12 Push Press (135/95)
20 Box Jumps (24/20)

Intermediate:
12 Push Press (95/65)
20 Step Ups (24/20)

Scaled:
12 Push Press (135/95)
20 Box Jumps (20/12)

see comments

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