WOD

PAST WODS

Nov

18
Wednesday

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

see comments
17
Tuesday

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

see comments
16
Monday

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)

see comments
14
Saturday

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.

see comments
13
Friday

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

see comments
12
Thursday

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

see comments
11
Wednesday

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

see comments
10
Tuesday

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

see comments
9
Monday

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

see comments
7
Saturday

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

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