WOD

PAST WODS

Dec

8
Tuesday

Foundation

Squat Clean & Jerk:
20 min to find 1rm

WOD

For Time:
15min Cap

RX
45 Pistols
35 Toes to Bar
25 Push Jerks 135/95
35 Toes to Bar
45 Pistols

Intermediate:
45 Pistols
35 Knees to Elbows
25 Push Jerks 95/65
35 Knees to Elbows
45 Pistols

Scaled
45 Air Squats
35 Knee Tucks
25 Push Jerks 65/35
35 Knee Tucks
45 Air Squats

see comments
7
Monday

Foundation

Superman/Hollow Body Tabata
5 second negative ring dips
4-4-4-4-4

WOD

3 Rounds for Reps

RX:
1 min Burpee
1 min Power Snatch (75/45)
1 min Box jump (24/20)
1 min Thruster (75/45)
1 min C2B pull-ups
1 min Rest

Intermediate:
1 min Burpee
1 min Power Snatch (60/35)
1 min Box jump (24/20)
1 min Thruster (60/35)
1 min pull-ups
1 min Rest

Scaled:
1 min Sprawls
1 min Power Snatch (45/25)
1 min Box jump (20/16)
1 min Thruster (45/25)
1 min ring rows
1 min Rest

see comments
5
Saturday

Foundation

Front Squat
6-5-4-3-2-1

WOD

In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of:

10 Thrusters (95/65)
10 Toes to Bar
200 Meter Run

see comments
4
Friday

Foundation

Snatch Balance
3-2-2-1-1-1

WOD

“Cindy XXX”
20min AMRAP

10 Pull-ups
20 Push-ups
30 Air Squats

15 Pull-ups
30 Push-ups
45 Air Squats

20 Pull-ups
40 Push-ups
60 Air Squats

25 Pull-ups
50 Push-ups
75 Air Squats

30 Pull-ups
60 Push-ups
90 Air Squats

see comments
3
Thursday

Foundation

EMOM for 10 min:
4 Power Clean
@70% of 1RM
(touch & go)

WOD

3 min AMRAP x3
(Rest 3 min between AMRAP’s)

RX:
30 Double-unders
7 Front Squats 135/95

Intermediate::
60 Single-unders
7 Front Squats 95/65

Scaled:
60 Single-unders
7 Front Squats 65/35

see comments
2
Wednesday

Foundation

Hand Stand Walk Practice
Pike
Inversion
Handstand (wall)
Handstand (free)
HSW to wall
Handstand walk

WOD

20 min AMRAP

RX:
4 HSPU
6 Strict Dips
12 Box Jump Overs 24/20

Intermediate::
4 HSPU
6 Strict Dips
12 Box Jump Overs 24/20

Scaled:
4 Pike Pushups
6 Strict Dips
12 Box Jumps 20/16

see comments
1
Tuesday

Foundation

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

WOD

For Time
10min Cap

RX:
21 Deadlifts (225/155)
15 Squat Cleans (165/115)
9 OHS (135/95)

Intermediate::
21 Deadlifts (185/125)
15 Squat Cleans (135/95)
9 OHS (95/65)

Scaled:
21 Deadlifts (135/95)
15 Squat Cleans (95/65)
9 OHS (65/35)

see comments

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