WOD

PAST WODS

Jan

19
Tuesday

Foundation

Snatch Grip Deadlift
15min to find 3RM

WOD

3 Rounds For Time:

RX
21 Pushup to Tuck Up
14 Push press
7 Bar over Burpees

Intermediate:
21 Pushup to Tuck Up
14 Push press
7 Bar over Burpees

Scaled
21 Knee Tucks
14 Push press 45/35
7 Burpees

Push Press @80% of Strict Press

see comments
18
Monday

Foundation

Back Squat
3-3-3-3
@85% of 1RM

WOD

For Time:
10-9-8-7-6-5-4-3-2-1

RX:
C2B pull-up
Box jump (32/26)
Wall Ball
Knees to Elbows

Intermediate:
Pull-up
Box jump (24/20)
Wall Ball
Knees to Elbows

Scaled:
Ring Rows
Step Ups (20/16)
Wall Ball
Knee Tucks

Compare to 12/21/15

see comments
16
Saturday

Foundation

Strict Muscle Up Practice

-Negative Ring Transition
-Positive Ring Transition
-False Grip Ring Row with flash
-False Grip Ring Pullup with flash
-False Grip Ring Chest to Ring Pullup with flash
-Strict Muscle UP

WOD

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

20 Deadlifts, 275/175
Run 400m
20 KB Swings 32/24
Run 400m
20 OHS 115/75
Run 400m
20 Burpees
Run 400m
20 C2B Pull-ups
Run 400m
20 Box Jumps, 32/26
Run 400m
20 Snatch 115/75
Run 400m

Both partners Run the 400m

see comments
15
Friday

Foundation

Clean Pull
3-2-2-1-1-1

WOD

Battle of the Boxes 2015 WOD 1
3 Rounds for Time
12min Cap

RX
15 over-bar burpee
12 thruster 115/75
9 box jmp (32”/24”)
6 HPC (115/75)

INT
15 over-bar burpee
12 thruster 75/45
9 box jmp (24”/20”)
6 HPC (75/45)

SC
12 burpees
9 thruster 55/35
6 box jmp (20”/16”)
3 HPC (55/35)

see comments
14
Thursday

Foundation

Front Squat
2-2-2-2-2
@75% of 1RM

WOD

For Reps:
12 min ladder:

RX
1 muscle-up
1 snatch
2 muscle-ups
2 snatches

INT
1 pull-ups
1 ring dips
1 snatch
2 pull-ups
2 ring dips
2 snatches

SC
1 ring rows
1 pushups
1 snatch
2 ring rows
2 pushups
2 snatches

Squat Snatch weight is @60% of 1RM

see comments
13
Wednesday

Foundation

Strict Press
12 min to find 1RM
then
3-3-3 @ 80%

WOD

16 min AMRAP
“Three Wise Men”

“Jeremy Wise”
4 Minutes AMRAP
5 Hang Squat Snatch (135/95)
10 Bar-Facing Burpees

Rest 2 Min

“Ben Wise”
4 Minutes AMRAP
10 Power Cleans (135/95)
20 Pull-Ups

Rest 2 Min

“Beau Wise”
4 Minutes AMRAP
15 Box Jump-Overs (24/20)
30 Wall Ball Shots (20/14)

see comments
12
Tuesday

Foundation

CFM Snatch Complex
1 Hang Power Snatch + 1 Hang Snatch + 1 Snatch
15min to find 1rm

WOD

For Time

15min CAP

RX:
400m Run
10 Pistols
300m Run
20 Pistols
200m Run
30 Pistols
100m Run
40 Pistols

Intermediate::
400m Run
6 Pistols
300m Run
12 Pistols
200m Run
18 Pistols
100m Run
24 Pistols

Scaled:
400m Run
6 Squats
300m Run
12 Squats
200m Run
18 Squats
100m Run
24 Squats

see comments
11
Monday

Foundation

Back Squat
2-2-2-2-2
@80% of 1RM

WOD

For Time:
15min CAP

15-12-9

RX:
Pullups
Toes to Bar

INT:
Pullups
Knees to Elbow

3 Burpee Penalty for coming off the bar.

SC:
Untimed:
45 Ring Rows
45 Situps
15 Burpees

see comments
9
Saturday

Foundation

Show Up!

Face the Challenge!

WOD

“Clovis”
For Time
In teams of two complete

10mile Run
150 Burpee Pullups

1 Partner runs 400m while the other partner does burpee pullups. Switch every 400m until complete

see comments
8
Friday

Foundation

Front Squat
2-2-2-2-2
@70% of 1RM

WOD

For Time:
Partner WOD

10,9,8,7,6,5,4,3,2,1:
Power Clean
70% of 1RM Clean

Partners must alternate each clean

Each partner performs 1 round of “Cindy” after each set
5 Pullups
10 Pushups
15 Squats

Each partner will have a bar with their 70% weight

see comments

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