WOD

PAST WODS

May

31
Tuesday

Foundation

Front Squat
3-3-3
(Try to increase 5-10# more last week)

WOD

3 Rounds for Time:

RX:
10 OHS @60%
50 double-unders

INT:
10 OHS @50%
50 double-unders

SC:
10 OHS @ 45/35
50 single -unders

3:1 SU to DU

see comments
30
Monday

Foundation

Classes at 7am, 9am, and 5PM only.

 

WOD

“Murph”

RX:
For Time:
Run 1 mile
100 pullups
200 pushups
300 squats
Run 1 mile
*For RX+, wear 20# vest

INT:
For Time:
Run 1 mile
50 pullups
100 pushups
150 squats
Run 1 mile

SC:
For Time:
Run 800m
50 ring rows
75 pushups
100 squats
Run 800m

see comments
28
Saturday

Foundation

Movement Review

WOD

Movement Review

WOD:
For Time:
10 Cleans
20 lunge steps
30 burpees
40 pullups
50 KB Swings
60 pushups
70 Good Mornings
80 situps
90 squats
100 double-unders

Rx: 135/95
INT: 95/65
SC: 55/35

3:1 SU to DU

see comments
27
Friday

Foundation

Front Squat
3-3-3

WOD

3 Rounds for Time:

RX
12 Thrusters 75/55
9 toes-to-bar
Run 200m w/ball 20/14

INT
12 Thrusters 65/45
9 Knees to Elbows
Run 200m w/ball 14/10

SC
12 Thrusters 45/25
9 Knees to Elbows
Run 200m w/ball 10/6

see comments
26
Thursday

Foundation

Split Snatch
5-4-3-2-1

WOD

For Distance:
Run 1 min
Rest 1 min
Run 2 min
Rest 2 min
Run 3 min
Rest 3 min
Run 4 min

see comments
25
Wednesday

Foundation

Setup for WOD

WOD

“Barbara”
5 Rounds, each for Time:
40min CAP

20 pullups
30 pushups
40 situps
50 squats
3min rest between rounds

Score is total time of 5 combined rounds without rest. 

see comments
24
Tuesday

Foundation

Clean
3-3-3

Touch and Go

WOD

For Time:

RX
800m Run
30 Overhead Squats 95/65
800m Run

INT
800m Run
30 Overhead Squats 65/45
800m Run

SC
400m Run
30 Overhead Squats 45/35
400m Run

see comments
23
Monday

Foundation

Back Squat
Work up to a heavy double for the day.

WOD

For Time:
12min CAP

RX
40 Deadlifts 185/125
30 Ring Dips
20 Chest to Bar Pullups
10 Pistols
5 Squat Cleans 155/95

INT
40 Deadlifts 155/95
30 Ring Dips
20 Pullups
10 Pistols
5 Squat Cleans 115/65

SC
40 Deadlifts 95/55
30 Bench Dips
20 Ring Rows
10 Squats
5 Squat Cleans 65/35

see comments
21
Saturday

Foundation

Clean Pull
2-2-2-2-2

WOD

In teams of 3

2 rds for time/reps:
100m OH lunge (25/10) & 300m run
Burpees
Handstand Pushups

While Partner 1 completes the OH lunge & run, Partner 2 does as many burpees as possible, & Partner 3 does as many HSPU as possible. When Partner 1 finishes the run, each partner rotates to the next exercise. Continue until all partners have completed each activity twice. Note finish time and total number of burpees and HSPU

see comments
20
Friday

Foundation

Power Snatch
5-4-3-2-1
Using Jerk Blocks
(Just above the knee)

WOD

3 Rounds for Time
18min CAP

RX
50 squats
7 bar muscle-ups
10 hang power snatch @ 60% of highest weight in foundation

INT
50 squats
7 C2B Pullups
10 hang power snatch @ 50% of highest weight in foundation

SC
50 squats
7 Pullups
10 hang power snatch @ 50% of highest weight in foundation

see comments

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