WOD

PAST WODS

May

7
Saturday

Foundation

Front squat
5-5-5
65%/75%/85%
(Last set is for max reps)

WOD

For Time:
“Bangarang”

All Levels:
21 Power Snatch
21 Burpees
21 Pull-ups
15 OHS
15 Burpees
15 Pull-ups
9 Squat Snatch
9 Burpees
9 Pull-ups

RX: 115/85
INT: 95/65
SC: 65/35

see comments
6
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

see comments
5
Thursday

Foundation

Push jerk
5-5-5
65%/75%/85%
(Last set is for max reps)
Then
10 rounds
Every 30 seconds complete:
4 Pistols
*If this is easy for you, then go weighted pistols.

WOD

For Time:
9-15-21

RX:
KB Swings 32/24
Power cleans @60%

Intermediate:
KB Swings 24/16
Power cleans @50%

Scaled:
KB Swings 16/12
Power cleans @40%

Core:
3 rounds NFT:
Max rep unbroken toes to bar
10 Good Mornings 45/35

see comments
4
Wednesday

Foundation

Movement Review

WOD

“Big Sexy”.
5 Rounds for Time

RX:
6 deadlifts @ 70%
6 burpees
5 squat cleans @70%
5 chest-to-bar pull-ups
4 thrusters @70%
4 muscle-ups

Intermediate:
6 deadlifts @ 60%
6 burpees
5 squat cleans @60%
5 Chest to Bar pull-ups
4 thrusters @60%
4 Pullups
4 Dips

Scaled:
6 deadlifts @ 50%
6 burpees
5 squat cleans @50%
5 pull-ups
4 thrusters @50%
4 ring rows
4 Dips

Each person will have one bar, you have to change your own weights for each movement.

see comments

HERO-RJS_6780_medSgt. Lance “Big Sexy” McLean, 38, of Biloxi, Mississippi, died on June 29, 2013, from a gunshot wound he sustained in the line of duty on June 28, 2013. Prior to his death, McLean served as a Sergeant with the Sheriff’s Office, and as a member of the SWAT Team in Hood County, Texas.
He is survived by his wife, Katy; and two children, Abigail and Quinton.

3
Tuesday

Foundation

Bench Press
15min to work to heavy single

WOD

For Time:

RX:
2 Mile Run

Scaled:
1.5 mile Run

see comments
2
Monday

Foundation

Back Squat

5@60%
4@70%
3@80%
2@90%
1@100%

WOD

18min E3MOM

2 thrusters
2 box jumps 24/20
4 thrusters
4 box jumps 24/20
6 thrusters
6 box jumps 24/20

After each successful round completed, add 10# for men and 5# for women on the thruster weight. If you fail to complete the round as prescribed you are done with the workout.

Rx: 75/55
INT: 55/35
SC: 35/15

see comments

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