WOD

PAST WODS

Feb

17
Wednesday

Foundation

Movement Review

WOD

For time:
“Del”
40min Cap

RX:
25 Burpees
400 Meter Run (20/14 med ball)
25 Weighted Pull-Ups (20/15)
400 Meter Run (20/14 med ball)
25 HSPU
400 Meter Run (20/14 med ball)
25 Chest-to-Bar Pull-Ups
400 Meter Run (20/14 med ball)
25 Burpees

Intermediate:
25 Burpees
400 Meter Run (14/10 med ball)
25 Pull-Ups
400 Meter Run (14/10 med ball)
25 HSPU
400 Meter Run (14/10 med ball)
25 Strict Pull-Ups
400 Meter Run (14/10 med ball)
25 Burpees

Scaled:
25 Burpees
200 Meter Run (10/6 med ball)
25 Ring Rows
200 Meter Run (10/6 med ball)
25 Pushups
200 Meter Run (10/6 med ball)
25 Ring Rows
200 Meter Run (10/6 med ball)
25 Burpees

see comments

delU.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, FL, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, HI, died on June 25, 2011, in Kunar province, Afghanistan, from wounds suffered when enemy forces attacked his unit with small arms fire.

16
Tuesday

Foundation

Snatch Complex
2 Snatch High Pull +1 Squat Snatch
15 min to work to a heavy single

WOD

10 min AMRAP:

RX
5 deadlift (275/185)
30 double-under

Intermediate
5 deadlift (205/115)
30 double-under

Scaled:
5 deadlift (135/75)
30 single-under

see comments
15
Monday

Foundation

Front Squat
20min to find 1rm

WOD

OPEN 13.4
7 MIN AMRAP

RX:
3 C&J (135/95)
3 Toes-to-Bars
6 C&J (135/95)
6 Toes-to-Bars
9 C&J (135/95)
9 Toes-to-Bars
12 C&J (135/95)
12 Toes-to-Bars

Intermediate:
3 C&J (95/65)
3 Knees to Elbows
6 C&J (95/65)
6 Knees to Elbows
9 C&J (95/65)
9 Knees to Elbows
12 C&J (95/65)
12 Knees to Elbows

Scaled:
3 C&J (65/35)
3 Knee Tucks
6 C&J (65/35)
6 Knee Tucks
9 C&J (65/35)
9 Knee Tucks
12 C&J (65/35)
12 Knee Tucks

If you complete the round of 12, go on to 15. If you complete 15, go on the 18, etc.

see comments
13
Saturday

Foundation

Movement review

WOD

 

“Swolemates”

Partner Mystery WOD

see comments
12
Friday

Foundation

3 Position Clean
1 High Hang + 1 Low Hang + 1 Below Knee
15 min to work up to heavy single

WOD

For time:
20min CAP

For time:
6 Clean & Jerks @80%
8 Clean & Jerks @75%
10 Clean & Jerks @70%
12 Clean & Jerks @65%
14 Clean & Jerks @60%

Percentage based on 1RM Clean and Jerk

see comments
11
Thursday

Foundation

Max Unbroken Double Unders/Single Unders
8 min to find max set
then
7 min of mobility work of your choice

WOD

5 Rounds, For Total Reps in 15 minutes

RX:
15 Seconds Thrusters 135/95
45 Seconds Rest
15 Seconds Strict Pull-Up
45 Seconds Rest
15 Seconds Burpees
45 Seconds Rest
Intermediate::
15 Seconds Thrusters 95/65
45 Seconds Rest
15 Seconds Strict Pull-Up
45 Seconds Rest
15 Seconds Burpees
45 Seconds Rest

Scaled:
15 Seconds Thrusters 65/35
45 Seconds Rest
15 Seconds Ring Rows
45 Seconds Rest
15 Seconds Burpees
45 Seconds Rest

see comments
10
Wednesday

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

“Nasty Girls”
3 Rounds For time:

RX:
50 Air Squats
7 Muscle-Ups
10 Hang Power Cleans 135/95

Intermediate::
50 Air Squats
14 Pullups + Ring Dip
10 Hang Power Cleans 95/65

Scaled:
50 Air Squats
14 Ring Rows + Bench Dip
10 Hang Power Cleans 55/35

see comments
9
Tuesday

Foundation

Strict Press
2-2-2 @ 85%

WOD

BOTB 2016 WOD 3

RX
2min Max Rep MU
8min AMRAP:
10 Box Overs 24/20
20 Power Wallballs 20/14
10 KB Snatch (5 each side) 24/16

INT/Mst
2min Max Rep Pullups
8min AMRAP:
10 Box Overs 24/20
20 Power Wallballs 20/14
10 KB Snatch (5 each side) 16/12

BE
2min Max Rep Ring Row
8min AMRAP:
10 Box Step Overs 20/16
20 Power Wallballs 14/10
10 KB Snatch (5 each side) 24/16

see comments
8
Monday

Foundation

Back Squat
20m to find 1rm

WOD

OPEN 13.2
10 MIN AMRAP

RX:
5 S2OH (115/75)
10 Deadlifts (115/75)
15 Box Jump (24/20)

Intermediate:
5 S2OH (90/55)
10 Deadlifts (90/55)
15 Box Jump (24/20)

Scaled:
5 S2OH (65/35)
10 Deadlifts (65/35)
15 Box Jump (24/20)

see comments
6
Saturday

Foundation

Parallette Practice
Dips and L-Sits and Handstands

WOD

For time:
21-15-9
25min CAP

“Fran Dianebeth”

RX:
Thrusters 95/65
Pull-Ups
Squat Cleans 95/65
Ring Dips
Deadlifts 95/65
HSPU

Intermediate:
Thrusters 65/35
Pull-Ups
Squat Cleans 65/35
Ring Dips
Deadlifts 65/35
HSPU

Scaled:
Thrusters 45/15
Ring Rows
Power Cleans 45/15
Bench Dips
Deadlifts 45/15
Pike Pushups

see comments

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