WOD

PAST WODS

Apr

7
Thursday

Foundation

20min EMOM
-Odd: 1 power snatch + 2 hang squat snatch (Work up to max 1+2 for the day)
-Even minute: 5 burpee box jump 24/20

WOD

13min AMRAP

RX:
100 double unders
75 wallballs 20/14
50 toes to bar
25 deadlifts @50%

INT:
100 double unders
75 wallballs 14/10
50 Knees to Elbow
25 deadlifts @50%

SC:
200 single unders
75 wallballs 10/6
50 Knee Raises
25 deadlift @40%

see comments
6
Wednesday

Foundation

12min EMOM
-Odd:
10 Bent Row
Even:
10m handstand walk or 6 HSPU

WOD

“Sisson”
20min AMRAP:

RX:
1 Rope Climb
5 Burpees
200m Run

SC:
3 Ground to Standing
5 Burpees
200m Run

see comments
namesake photo

U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.

5
Tuesday

Foundation

18min E3MOM

-10 Overhead lunge steps (Try to have all working sets in 40-65% of 1RM OHS range)

-5 box jumps 32/26

WOD

For Time
12min CAP

RX:
9 Bar muscle ups
21 Push jerks @50%
7 Bar muscle ups
15 Push jerks
5 Bar muscle ups
9 Push jerks

INT:
9 Chest to Bar Pullups
21 Push jerks @40%
7 Chest to Bar Pullups
15 Push jerks
5 Chest to Bar Pullups
9 Push jerks

SC:
9 Pullups
21 Push jerks 55/35
7 Pullups
15 Push jerks
5 Pullups
9 Push jerks
Core: 3 Rounds NFT
5 SL Deadlift (No more than 30% of DL 1RM)
1 min Plank Hold

see comments
4
Monday

Foundation

20min EMOM
Odd: 2 front squat
+ 1 split jerk (Start at 40% of split jerk and try to work up 5% each set)
-Even: Max rep unbroken knees to elbow (No more than 30 seconds of work)

WOD

3 RFT:
15min CAP

RX:
21 Wallballs 20/14
14 HSPU
7 Deadlifts 70%

INT:
21 Wallballs 14/10
14 HSPU
7 Deadlifts 60%

SC:
21 Wallballs 10/6
14 Pike Pushups
7 Deadlifts 135/75

Conditioning: For max meters:
-Tabata row

see comments
2
Saturday

Foundation

Hand Stand Walk Practice
Pike
Inversion
Handstand (wall)
Handstand (free)
HSW to wall
Handstand walk
Handstand walk to HSPU

WOD

6 rounds for reps:
-Max rep unbroken hang squat clean
Round 1-40%
Round 2-50%
Round 3-60%
Round 4-70%
Round 5-80%
Round 6-90%
-10 pull ups
-2 minutes rest
*Once the barbell hits the ground after the clean, you have 5 seconds to start the pull ups. If you fail to do a pull up in 5 seconds, your score is 0 for that round.

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1
Friday

Foundation

Movement Review

WOD

Olympic Total

Snatch
10min Warmup
Then
10min to establish 1RM in 5 attempts

Clean & Jerk
10min Warmup
Then
10min to establish 1RM in 5 attempts

Conditioning: For Time:
800m Run

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