WOD

PAST WODS

Nov

30
Monday

Foundation

Kipping Practice
then
5 second negative pullups
4-4-4-4-4

WOD

For Time

RX:
3 Rounds
30 Wall Balls (20/14)
30 KB Swings (24/16)
* 10 min Time Cap *

Rest 3 minutes

3 Rounds
15 Med Ball Toes to Bar (20/14)
15 Box Jumps (32/26)
* 10 min Time Cap *

Intermediate::
3 Rounds
30 Wall Balls (14/10)
30 KB Swings (16/12)
* 10 min Time Cap *

Rest 3 minutes

3 Rounds
15 Toes to Bar
15 Box Jumps (24/20)
* 10 min Time Cap *

Scaled:
2 Rounds
30 Wall Balls (14/10)
30 KB Swings (16/12)
* 10 min Time Cap *

Rest 3 minutes

2 Rounds
15 Med Ball Situps
15 Box Jumps (20/16)
* 10 min Time Cap *

see comments
28
Saturday

Foundation

Overhead Squat
15 min to find 1rm
…then 3-3-3 @ 80%

WOD

In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 20 minutes of:

10 Wall Ball (20/14)
10 Pull-Ups
10 Push-Ups

see comments
27
Friday

Foundation

High Hang Snatch
3-3-3-3-3

WOD

“Nancy”
5 Rounds for Time:
20min Cap

RX:
Run 400m
15 OHS (95/65)

INT:
Run 400m
15 OHS (65/45)

SC:
Run 200m
15 OHS (45/15)

see comments
26
Thursday

Foundation

Thanksgiving Day
Gym is closed

WOD

Home WOD
For Time:

21-15-9
situps
pushups
airsquats

rest 2 minutes

9-15-21
situps
pushups
airsquats

Post your Home WOD times on our facebook page!!

see comments
25
Wednesday

Foundation

Strict Press
6-5-4-3-2-1

WOD

8 min Amrap

RX:
15 SDHP (95/65)
45 Double Unders

INT:
15 SDHP (65/45)
90 Single Unders

SC:
15 SDHP (45/25)
45 Single Unders

see comments
24
Tuesday

Foundation

Pistol practice
then…
Max pistols in 2 min

WOD

“Tabata This!”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Compare to 5-7-15

see comments
23
Monday

Foundation

Superman/Hollow Body Tabata
1x Max Dips
then
5 second negative ring dips
3-3-3-3-3

WOD

For time:
20min Cap

RX:
15 Clean & Jerks 135/95
30 Toes to Bar
3 Rope Climbs
12 Clean & Jerks 135/95
24 Toes to Bar
2 Rope Climbs
9 Clean & Jerks 135/95
18 Toes to Bar
1 Rope Climb

Intermediate:
15 Clean & Jerks 95/65
30 Toes to Bar
3 Rope Climbs
12 Clean & Jerks 95/65
24 Toes to Bar
2 Rope Climbs
9 Clean & Jerks 95/65
18 Toes to Bar
1 Rope Climb

Scaled:
15 Clean & Jerks 65/35
30 Knees to Elbow
3 Ground to Standings
12 Clean & Jerks 65/35
24 Knees to Elbow
2 Ground to Standings
9 Clean & Jerks 65/35
18 Knees to Elbow
1 Ground to Standings

see comments
21
Saturday

Foundation

Strict Deficit HSPU
or
Handstand hold
10min to find 1RM

WOD

In teams of two, with only one partner working at a time,

Complete rounds of 50, 40, 30, 20 and 10 reps for time of:

Kettlebell Swings (24/16)
Pull-Ups

Rest 3 minutes, then

Complete rounds of 50, 40, 30, 20 and 10 reps for time of:

Thruster (95/65)
Box Jumps (24/20)

see comments
20
Friday

Foundation

Power Snatch
15min to Find 2RM

WOD

For Time:
15min CAP

“Amanda”

9-7-5

RX:
Muscle Ups
Snatches 135/95

Intermediate::
Pullups
Dips
Snatches 95/65

Scaled:
Ring Rows
Dips
Snatches 65/35

see comments
19
Thursday

Foundation

Front Squat
15 min to find 1rm
…then 3-3-3 @ 80%

WOD

For Time:

RX:
21-15-9:
Med Ball Situp Wall Toss (20/14)
Wall Ball 2-for-1 (20/14)

INT:
15-12-9:
Med Ball Situp Wall Toss (20/14)
Wall Ball 2-for-1 (20/14)

SC:
15-12-9:
Med Ball Situp (14/10)
Wall Ball (14/10)

 

see comments

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