WOD

PAST WODS

Mar

31
Thursday

Foundation

10min EMOM
Odd:
3 push press
+ 2 push jerk
+ 1 split jerk (Work up to a max for the day)
Even:
1 rope climb

WOD

For Time
20min CAP
12-9-6
Clean and jerk
HSPU

8-6-4
Clean
Strict HSPU

4-3-2
Hang power clean
Deficit HSPU (4″/2″)

Rx: 50%/60%/75%
INT: 40%/50%/60%
SC: 55/35

% of 1RM Clean
Scale HSPU as needed

see comments
30
Wednesday

Foundation

Back Squats
5-@60%
5-@65%
5-@70%
5-@75%
5-@80%

WOD

“Annie”
For Time:
50-40-30-20-10

RX:
Double unders
Situps

INT:
3x Single unders
Situps

Core: 3 rounds, not timed:
-10 Russian twist GHD sit ups
-8 weighted good mornings 45/35

see comments
29
Tuesday

Foundation

20min EMOM
Odd:
3 hang squat clean thruster @50% of Thruster 1RM
-Even:
30 second max rep bar over burpees

WOD

12min AMRAP

5 deadlift
10 box jump
10 deadlift
10 box jump
15 deadlift
10 box jump
20 deadlift
10 box jump
*ETC….Every round, increase the deadlift by 5 reps, until the 12 minutes are up.

Rx: 50%
INT: 40%
SC: 95/55

see comments
28
Monday

Foundation

14min EMOM
Odd:
5 snatch grip push press + 1 overhead squat
Even:
*1-3* reps of
1 toes to bar
+ 1 pull up
+ 1 bar muscle up unbroken
*Choose reps based on ability

WOD

8min AMRAP

RX:
30 double unders
20 wallballs 20/14
10 pull ups
5 muscle ups

INT:
90 single unders
20 wallballs 14/10
10 pull ups
5 Ring Dips

SC:
60 single unders
20 wallballs 10/6
10 ring rows
5 bench dips

Core: For max reps:
Tabata toes to bar

see comments
26
Saturday

Foundation

Movement Review

WOD

In Teams of 2

Complete the following work in any order

100m Tire Flip as a team

200m Sled Drag as a team

200m Sled Pull as a team

100m Yoke Carry as a team

3 sets of 3 reps Bench Press

3 sets of 3 reps
Max Box Jump

see comments
25
Friday

Foundation

If you are doing the open workout tomorrow please keep in mind that there is a good chance we run over on class time due to the nature of the 16.5.

Warmup for Thrusters

WOD

Workout 16.5 Variations

Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 95 lb.
Women use 65 lb.

Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 65 lb.
Women use 45 lb.

Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 65 lb.
Women use 45 lb.

Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 45 lb.
Women use 35 lb.
Note: Burpees over an unloaded barbell are permitted for this division.

Teens 14-15 (Teen Boys 14-15, Teen Girls 14-15)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Boys use 65 lb.
Girls use 45 lb.

Scaled Teens (Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Boys use 45 lb.
Girls use 35 lb.

see comments
24
Thursday

Foundation

4 rounds
(Not for Time)

15 GHD Situps

15 Weighted Goodmornings 45/35

30 Sec. Handstand Hold

WOD

10 min Amrap

10 Power Snatch
15 Burpee over Bar
10 Pullups

Rx: 40%
INT: 30%
SC: 35/25

see comments
23
Wednesday

Foundation

Strict Press
15min to find 1RM

WOD

3 Rounds For Time

400m Run
25 Wall Balls

Rx: 20/14
INT: 14/10
SC: 10/6

see comments
22
Tuesday

Foundation

Movement Review

WOD

For time:
1 round of:
30 Hang Power Cleans
15 ring dips
3 rope climbs
Then, 2 rounds of:
20 Hang Power Cleans
10 ring dips
2 rope climbs
Then, 3 rounds of:
10 Hang Power Cleans
5 ring dips
1 rope climb

Rx: 60%
INT: 50%
SC: 45/35

2:1 G2S for Rope Climbs

Mobility Work with any extra time you have at the end of class

see comments
21
Monday

Foundation

Pistol Practice

WOD

For Time:
30min CAP

100 Back Squats
@35% of 1RM

Everytime you drop the bar complete 2 round sof Cindy ( 5 Pull ups, 10 Push ups, 15 Air Squats )

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