WOD

PAST WODS

Dec

19
Saturday

Foundation

Split Jerk
2-2-2-2

WOD

Hero WOD:
“Adrian”
7 Rounds For Time
30min CAP

RX:
3 Forward Rolls
5 Wall Climbs
7 Toes-to-Bar
9 Box Jumps (32/26)

Intermediate::
3 Forward Rolls
5 Wall Climbs
7 Knees to Elbow
9 Box Jumps (24/20)

Scaled:
5 Rounds for Time
3 Forward Rolls
5 Wall Climbs
7 Knee Tucks
9 Box Jumps (20/16)

see comments
Hero_AdrianElizalde_th

U.S. Army Sergeant First Class Adrian Elizalde, 30, of North Bend, Oregon, assigned to the 2nd Battalion, 1st Special Forces Group (Airborne), based in Fort Lewis, Washington, died on August 23, 2007, in Baghdad, Iraq, of wounds sustained from an improvised explosive device. He is survived by his parents, Jorge and Teresa Elizalde, sister Rachel, and daughter Sydney Grace.

18
Friday

Foundation

Thruster
15min to Find 1RM

WOD

“Fractured Fran”
5 Rounds for Time

RX:
9 Thrusters (95/65)
9 Pull-Ups

Intermediate::
9 Thrusters (65/35)
9 Pull-Ups

Scaled:
9 Thrusters (45/15)
9 Pull-Ups

see comments
17
Thursday

Foundation

High Hang Snatch
3-3-3-3
using jerk blocks

WOD

For Time:
12 min Cap

RX
7 Snatch 135/95
11 Ring Muscle-ups
100 Double-unders
11 Ring Muscle-ups
7 Snatch 135/95

Intermediate:
7 Snatch 95/65
22 Pullups
22 Dips
100 Double-unders
22 Pullups
22 Dips
7 Snatch 95/65

Scaled
7 Power Snatch 65/35
22 Pullups
22 Dips
300 Single-unders
22 Pullups
22 Dips
7 Power Snatch 65/35
3:1 SU to DU

see comments
16
Wednesday

Foundation

Pause Front Squat
5-4-3-2-1
3 sec pause at bottom

WOD

3 Rounds For time

RX:
800m Run
Rest 3min

Scaled:
400m Run
Rest 4min

see comments
15
Tuesday

Foundation

For Time:
12min CAP

All Levels
27-21-15-9
Lunges
Pushups

WOD

For Time:
12min CAP

100 Wall Ball 2-1
RX: 20/14
INT: 14/10
BE: 10/6

see comments
14
Monday

Foundation

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

WOD

24 min EMOM

Minutes 1-6:
Odd: 10 Cleans
Even: 3 Ring Muscle-ups
Minutes 7-12:
Odd: 10 Snatches
Even: 3 Bar Muscle-ups
Minutes 13-18:
Odd: 10 Cleans
Even: 5 Chest-to-bar Pull-ups
Minutes 19-24:
Odd: 10 Snatches
Even: 5 Dips

Snatch and Clean weight should be 30% of 1RM

Muscle ups can be
subbed as
1 MU=2pullups + 2 Dips

Any Style Clean/Any Style Snatch

see comments
12
Saturday

Foundation

Split Clean
2-2-2-2-2-2
(one L, one R)

WOD

20 min AMRAP
In teams of two

Buy in:
50 Burpees with Partner High Five

RX:
10 Partner Deadlifts (405/305)
15 Alternating HSPU
20 Partner Wall Balls (20/14)

Intermediate::
10 Partner Deadlifts (315/215)
15 Alternating HSPU
20 Partner Wall Balls (20/14)

Scaled:
10 Partner Deadlifts (225/135)
15 Alternating Pushups
20 Partner Wall Balls (14/10)

Buy Out:
50 Burpees with Partner High Five

see comments
11
Friday

Foundation

One handed Handstand Practice

Pike
Inversion (Headstand)
Handstand (wall)
Shoulder Taps
One Hand Handstand

WOD

“Karabel”
For Time

10 Rounds

RX:
3 Snatches (135/95)
15 Wallballs (20/14)

Intermediate:
3 Snatches (95/65)
15 Wallballs (20/14)

Scaled:
3 Snatches (65/35)
15 Wallballs (14/10)

see comments
10
Thursday

Foundation

Split Snatch
2-2-2-2-2-2
(one L, one R)

WOD

Heavy Squat Grace

For Time
15min Cap

RX:
30 Squat Clean & Jerks (155/115)

Intermediate:
30 Squat Clean & Jerks (115/85)

Scaled:
30 Squat Clean & Jerks (85/55)

see comments
9
Wednesday

Foundation

Overhead Squat
3-2-2-1-1-1

WOD

For Reps:

RX:
4 min AMRAP:
5 burpees
10 ring dips

Rest 2 min, then…

4 min AMRAP:
10 wall ball (20/14)
10 KB Swings (24/16)

Intermediate::
4 min AMRAP:
5 burpees
10 ring dips

Rest 2 min, then…

4 min AMRAP:
10 wall ball (20/14)
10 KB Swings (16/12)

Scaled:
4 min AMRAP:
5 Sprawls
10 bench dips

Rest 2 min, then…

4 min AMRAP:
10 wall ball (14/10)
10 KB Swings (12/8)

see comments

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