WOD

PAST WODS

Feb

5
Friday

Foundation

BOTB 2016 WOD 1
Complex Ladder
3 DL + 3 Hang Clean + 3 Front Squat + 3 S2OH

WOD

For Time:
21-15-9:

RX:
c2b pullup
burpee
double-under

Intermediate::
pullup
burpee
dbl-under

Scaled:
ring row
burpee
single-under

3:1 SU to DU

Compare to 3.2.15

see comments
4
Thursday

Foundation

Front Squat
2-2-2
@90% of 1RM

WOD

Foundation 2:
8 MIN EMOM
ODD: 8 Left Leg Bulgarian Split Squats
95/65
EVEN: 8 Right Leg Bulgarian Split Squats
95/65

Foundation 3:
8 MIN EMOM
Odd: 3 Hang Cleans
EVEN: 3 Push Press

@ 80% of Push Press 1RM

see comments
3
Wednesday

Foundation

Bench Press
15min to find 1RM

WOD

BOTB 2016 WOD 5
For Time
15min CAP

RX:
40 Thrusters 115/85
400m Sprint

Intermediate:
40 Thrusters 95/65
400m Sprint

Scaled:
40 Thrusters 55/35
400m Sprint

see comments
2
Tuesday

Foundation

10min AMRAP

RX:
7 Deadlifts @60%
14 Alternating Box Pushups 12”/8”

Intermediate::
7 Deadlifts @50%
14 Alternating Box Pushups 8”/45” Plate

Scaled:
7 Deadlifts @30%
14 Pushups

WOD

Snatch Complex
1 Power Snatch + 1 Drop Snatch + 1 Squat Snatch
15 min to work to a heavy complex.

Quick reset on the ground between the drop snatch and the squat snatch

see comments
1
Monday

Foundation

Back Squat
1-1-1
@95% of 1RM

WOD

OPEN 15.4
8 MIN AMRAP

RX:
3 HSPU
3 Cleans (185/125)
6 HSPU
3 Cleans (185/125)
9 HSPU
3 Cleans (185/125)
12 HSPU
6 Cleans (185/125)
15 HSPU
6 Cleans (185/125)
18 HSPU
6 Cleans (185/125)
21 HSPU
9 Cleans (185/125)

Clean should be 70% of 1RM
Scale HSPU as needed

see comments

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