Foundation
Bench Press
6-5-4-3-2-1
WOD
7min AMRAP
RX:
7 Hang Power Cleans 75/55
7 Thrusters 75/55
7 Pull-ups
INT:
7 Hang Power Cleans 65/45
7 Thrusters 65/45
7 Pull-ups
SC:
7 Hang Power Cleans 55/35
7 Thrusters 55/35
7 Ring Rows
Goal is a round a minute
Foundation
High Hang Clean
15min to find 1RM
WOD
2 Rounds of:
2 Minutes Max Cal Row
2 Minutes Rest
2 Minutes Max Reps Box Step-ups 12/8
2 Minutes Rest
2 Minutes Max Reps Abmat Sit-ups
2 Minutes Rest
Step up Weight
RX: 135/95
INT: 95/65
SC: 65/35
Foundation
Kipping Practice
then
1x Max Pullups
then
5 second negative pullups
3-3-3-3-3
WOD
For Time:
25min CAP
RX:
15 Cleans (155/115)
30 Toes to bar
30 Box Jumps (24/20)
15 S2OH (135/95)
30 Situps
30 Double-unders
15 Thruster (115/75)
30 Pull-ups
30 Burpees
300ft OH Lunge (45/25)
INT:
15 Cleans (115/75)
30 Knees to Elbows
30 Box Jumps (24/20)
15 S2OH (95/55)
30 Situps
30 Double-unders
15 Thruster (75/35)
30 Pull-ups
30 Burpees
300ft OH Lunge (45/25)
SC:
15 Power Cleans (75/35)
30 Knee Tucks
30 Box Jumps (16/12)
15 S2OH (55/25)
30 Situps
30 Single-unders
15 Thruster (45/15)
30 Ring Rows
30 Sprawls
300ft OH Lunge (25/10)
Foundation
Movement Review
WOD
Teams of Two
For Time:
Continuous Clock
Fran:
21-15-9
Thrusters (95/65)
Pull-ups
Rest 2 min
Annie:
50-40-30-20-10
Double unders
Ab mat sit-ups
Rest 2 min
Karen:
150 wallballs for time
Rest 2 min
Isabel:
30 Snatches (135/95)
You can break up the wod with your partner anyway you want, as long as one person is working while the other rests.
Foundation
Clean
5-4-3-2-1
WOD
“Elizabeth”
21-15-9
RX:
Cleans 135/95
Ring Dips
Intermediate:
Cleans 95/65
Ring Dips
Scaled:
Cleans 65/35
Bench Dips
Any Style Clean
Foundation
Mobility Work
WOD
For time:
RX:
1 ½ Mile run
Rest 5 minutes
1 Mile run
Rest 5 minutes
½ Mile run
Scaled:
1 Mile run
Rest 5 minutes
½ Mile run
Rest 5 minutes
½ Mile run
Foundation
Strict Pullups
2x Max Reps
WOD
“Armistice”
9 minute AMRAP
100-meter sprint
11 sit-ups
11 air squats
100-meter sprint
22 sit-ups
22 air squats
100-meter sprint
33 sit-ups
33 air squats
*add 11 to the sit-ups and air squats for each additional round
2-minutes of rest, followed by:
9 minute AMRAP
100-meter sprint
11 pushups
11 box jumps(24”/20”)
100-meter sprint
22 pushups
22 box jumps(24”/20”)
100-meter sprint
33 pushups
33 box jumps(24”/20”)
*add 11 to the pushups and box jumps for each round
Foundation
Back Squat
15min to find 2rm
WOD
RX:
3 min AMRAP
3 Deadlifts 315/205
3 Bar-facing Burpees
Rest 3 minutes
3 min AMRAP
6 Deadlifts 275/175
6 Bar-facing Burpees
Rest 3 minutes
3 min AMRAP
9 Deadlifts 225/125
9 Bar-facing Burpees
Intermediate:
3 min AMRAP
3 Deadlifts 225/125
3 Bar-facing Burpees
Rest 3 minutes
3 min AMRAP
6 Deadlifts 185/85
6 Bar-facing Burpees
Rest 3 minutes
3 min AMRAP
9 Deadlifts 135/55
9 Bar-facing Burpees
Scaled:
3 min AMRAP
3 Deadlifts 135/55
3 Burpees
Rest 3 minutes
3 min AMRAP
6 Deadlifts 135/55
6 Burpees
Rest 3 minutes
3 min AMRAP
9 Deadlifts 135/55
9 Burpees
Foundation
Snatch
5-4-3-2-1
WOD
6 Rounds for Time
20min Cap
RX:
3 Snatch 135/95
2 Rounds of Cindy
1 Rope Climb
Intermediate::
3 Snatch 95/65
2 Rounds of Cindy
1 Rope Climb
Scaled:
3 Snatch 65/35
1 Round of Cindy
3 Ground to Standing
Foundation
Push Jerk
2-2-2-2
WOD
Team WOD:
AMRAP
Station 1 – Wall Balls (20/14) & Wall Sits
Station 2 – Ground 2 Overhead (135/95) & Bar Hold
Station 3 – Pull-ups & Bar Hang
Station 4 – KB Swings (53/35) & Overhead Plate Hold (45/25)
Station 5 – Knee to Elbow & Plank
4min per station 1min switch. In teams of two, while one partner works the first skill, the other holds the second skill. Switch when one is tired or the other partner breaks the hold.
SCORE TOTAL REPS DURING STATIONS AND BOTH TEAM MEMBERS
