WOD

PAST WODS

Jan

7
Thursday

Foundation

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

WOD

For time:

RX:
200m 1 arm farmer carry
20 Snatches @60%
20 Candlestick Pistols (Alt)
20 Snatches @60%
200m 1 arm farmer carry

Intermediate:
200m barbell carry
20 Snatches @60%
20 Candlestick Squats
20 Snatches @60%
200m barbell carry

Scaled:
200m barbell carry
20 Snatches @45%
20 Candlestick Squats
20 Snatches @45%
200m barbell carry

see comments
6
Wednesday

Foundation

12min EMOM
2 Burpees
1 Snatch @70%

WOD

“Rosa”
5RFT
25min Cap

RX:
10 HSPU
400m Run

INT:
20 Pike Pushups
400m Run

SC:
20 Pike Pushups
200m Run

see comments
5
Tuesday

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

18MIN EMOM

RX
EMOM for 6 min:
15 wall ball (20/14)
EMOM for 6 min:
3 barbell rollouts
EMOM for 6 min:
30 double-unders

INT:
EMOM for 6 min:
15 wall ball (14/10)
EMOM for 6 min:
3 Barbell Rollouts
EMOM for 6 min:
10 double-unders

SC
EMOM for 6 min:
10 wall ball (10/6)
EMOM for 6 min:
10 Stitups
EMOM for 6 min:
20 single-unders

No rest between EMOMs

see comments
4
Monday

Foundation

Back Squat
3-3-3-3-3
@75% of 1RM

WOD

WOD1:
5 Min AMRAP

Air Squats

Rest 3 min
then

WOD2:
5 Min AMRAP

Situps

Rest 3 min
then

WOD 3:
2 Min AMRAP

Double Unders

see comments
2
Saturday

Foundation

Snatch Pull Complex
1 Snatch DL + 1 Snatch Pull + 1 Snatch High Pull
15min to work up to a heavy complex.

WOD

For Time:

RX
8 Rounds:
1 bear cplx (30% of Clean 1RM)
10 1-arm RKBs, alt (16/12)
Rest 1 min

INT
8 Rounds:
1 bear cplx (30% of Clean 1RM)
10 1-arm RKBs, alt (12/8)
Rest 1 min

SC
8 Rounds:
1 bear cplx (30% of Clean 1RM)
10 RKBs (12/8)
Rest 1 min

see comments
1
Friday

Foundation

9am Only
Movement Review

WOD

“2016″
For Time:
Run 800m
20 pullups
30 pushups
40 situps
50 squats
60 double-unders
16 Ground to OH (95/65)
60 double-unders
50 squats
40 situps
30 pushups
20 pullups
Run 800m

see comments

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