WOD

PAST WODS

Nov

6
Friday

Foundation

Snatch Balance
5-4-3-2-1

WOD

“Charlotte”
21-15-9

RX:
OHS 95/65
SDHP 95/65

Intermediate::
OHS 65/35
SDHP 65/35

Scaled:
12-9-6
OHS 45/25
SDHP 45/25

see comments
5
Thursday

Foundation

Movement Review

WOD

For Time:
40min Cap

400m run
120 Double-unders
400m run
100 air squats
400m run
80 abmat sit-ups
400m run
60 pull-ups
400m run
40 clean & jerks 95/65
400m run
20 ring dips
400m run
10 hspu
400m run

RX: 95/65
INT:: 65/45
BE: 45/25

see comments
4
Wednesday

Foundation

6min EMOM
10 Weighted Step Ups 12/8
@40% of Back Squat

WOD

OPEN 14.5
25min CAP

RX
21-18-15-12-9-6-3
Thrusters (95/65 lb)
Bar Facing Burpees

Intermediate:
21-18-15-12-9-6-3
Thrusters (65/35 lb)
Bar over Burpees

Scaled
21-15-9-6-3
Thrusters (45/25 lb)
Burpees

see comments
3
Tuesday

Foundation

Deadlift
1-1-1-1-1-1-1

WOD

For Time:

100 Double-unders
10 Hang Power Snatch
80 Double-unders
8 Hang Power Snatch
60 Double-unders
6 Hang Power Snatch
40 Double-unders
4 Hang Power Snatch
20 Double-unders
2 Hang Power Snatch

RX: 135/95
INT: 95/65
SC: 65/45

2:1 Singles to Doubles

see comments
2
Monday

Foundation

Pause Front Squat
1-1-1-1-1
@100% of 1RM Clean

WOD

RX:
9min AMRAP
30 Second Ring L-sit
20 C2B pull-ups
10 Pistols

Rest 5 minutes, then

9min AMRAP
9 Wallballs 20/14
6 Burpees to 6″ target

Intermediate::
9min AMRAP
30 Second Ring L-sit
20 Pull-ups
10 Knee Tap

Rest 5 minutes, then

9min AMRAP
9 Wallballs 20/14
6 Burpees to 6″ target

Scaled:
9min AMRAP
30 Second Ring Support Hold
20 Ring Rows
10 Squats

Rest 5 minutes, then

9min AMRAP
9 Wallballs 14/10
6 Burpees to 6″ target

see comments

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