WOD

PAST WODS

Mar

19
Saturday

Foundation

10min EMOM
3 Power Snatches

WOD

Teams of 2
25min AMRAP

50 KB Swings(24/16)
50 Medball Situps 20/14
100 Double Unders
50 Power Snatches (85/55)
50 Box Jumps (24/20)

Only one partner works at a time

Scale as needed

see comments
18
Friday

Foundation

Movement Review

WOD

Workout 16.4 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)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

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)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 hand release push-ups

Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 push presses

Men deadlift 185 lb., throw 20-lb. ball to 9-ft. target and push press 95 lb.
Women deadlift 125 lb., throw 10-lb. ball to 9-ft. target and push press 65 lb.

Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 push presses

Men deadlift 135 lb. and throw 14-lb. ball to 9-ft. target and push press 65 lb.
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target and push press 45 lb.

Teens (Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Boys 14-15 deadlift 135 lb. and throw 14-lb. ball to 9-ft. target
Boys 16-17 deadlift 185 lb. and throw 20-lb. ball to 10-ft. target
Girls 14-15 deadlift 95 lb. and throw 10-lb. ball to 9-ft. target
Girls 16-17 deadlift 125 lb. and throw 14-lb. ball to 9-ft. target

Scaled Teens (Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 hand-release push-ups

Boys 14-15 deadlift 95 lb. and throw 14-lb. ball to 9-ft. target
Boys 16-17 deadlift 135 lb. and throw 14-lb. ball to 9-ft. target
Girls 14-15 deadlift 65 lb. and throw 10-lb. ball to 9-ft. target
Girls 16-17 deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

 

Non Open Competitors will sub Rowing for Sumo Deadlift High Pulls

see comments
17
Thursday

Foundation

1.5 Mile Run
run at 80% of full pace

WOD

5 RFT

18min CAP

Rx:
10 Push Press @ 50% of 1RM
30 sec. Hollow Rock Hold
10 Ring Push Ups to Knee Tucks
30 sec Superman Hold

Sc:
10 Push Press @ 45/35
30 sec. Hollow Rock Hold
10 Push Ups
10 Situps
30 sec Superman Hold

see comments
16
Wednesday

Foundation

Back Squat
2-2-2-2
Sets across at 70% of 1RM

WOD

20min E2MOM

Rx:
5 Hang Squat Cleans @ 60%
5 C2B Pullups
5 Shoulder to OH

INT:
5 Hang Squat Cleans @ 50%
5 Pullups
5 Shoulder to OH

SC:
5 Hang Squat Cleans 55/35
5 Ring Rows
5 Shoulder to OH

% of 1RM Clean

see comments
15
Tuesday

Foundation

Push Jerk
8@40%
6@50%
4@60%
2@70%

WOD

4 Rounds For Time:
4min CAP

Rx:
2 Muscle Ups
4 Pistols (alt)

INT:
4 Pullups
4 Ring Dips
4 Elevated Pistols (alt)

SC:
4 Ring Rows
4 Bench Dips
4 Box Pistols (alt)

Rest 4min

WOD2:
4 Rounds For Time:
4min CAP

Rx:
4 Deficit HSPU 4”
4 Burpee Box Jump Over 24/20

INT:
4 HSPU
4 Burpee Box Jump Over 20/16

SC:
4 Pike Pushups
4 Burpee Box Jump Over 12/8

see comments
14
Monday

Foundation

Deadlift
3-3-3-3-3
touch and go
Working up to a heavy 3

WOD

For Time:
15min CAP

15-12-9-6-3
Burpees
30-24-18-12-6
Wall Balls

30 Sec Handstand hold after each set of wall balls

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

see comments
12
Saturday

Foundation

NO CLASS

WOD

see comments
11
Friday

Foundation

Bar Muscle Up Practice

or

Chest to Bar Practice

WOD

WORKOUT 16.3 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)
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.

WORKOUT 16.3 Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters
Women 60+)
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 chest-to-bar pull-ups
Men use 65 lb.
Women use 45 lb.

WORKOUT 16.3 Teens 14-15
(Teen Boys 14-15, Teen Girls 14-15)
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups
Boys use 65 lb.
Girls use 45 lb.

WORKOUT 16.3 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)
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 jumping chest-to-bar pull-ups
Men use 45 lb.
Women use 35 lb.

WORKOUT 16.3 Masters Scaled
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women
55-59, Scaled Masters Women 60+)
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 jumping chest-to-bar pull-ups
Men use 45 lb.
Women use 35 lb.

WORKOUT 16.3 Teens Scaled
(Scaled Teen Boys 14-15, Scaled Teen Girls 14-15, Scaled Teen Boys 16-17,
Scaled Teen Girls 16-17)
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 jumping chest-to-bar pull-ups
Boys use 45 lb.
Girls use 35 lb.

see comments
10
Thursday

Foundation

Back Squat
4-4-4-4-4

WOD

Push Press
4-4-4-4-4

Any remaining time should be spent doing mobility work.

see comments
9
Wednesday

Foundation

Strict Press
12min to find 2RM

WOD

For time:
15 min CAP

RX
90 Double-unders
9 Ring Muscle-ups
9 Cluster
80 Double-unders
8 Muscle-ups
8 Clusters
70 Double-unders
7 Muscle-ups
7 Clusters

INT
180 Single-unders
9 Pullups
9 Cluster
160 Single-unders
8 Pullups
8 Clusters
140 Single-unders
7 Pullups
7 Clusters

SC
90 Single-unders
9 Ring Rows
9 Cluster
80 Single-unders
8 Ring Rows
8 Clusters
7 Single-unders
7 Ring Rows
7 Clusters

Clusters @ 50% of 1RM Thruster

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