WOD

PAST WODS

Jun

30
Thursday

Foundation

Front Squat
15 min to find 1RM

WOD

12min EMOM

RX:
Even
2 Rope Climbs
5 Diamond Pushups
ODD
5 Double Taps

INT:
Even
1 Rope Climbs
5 Diamond Pushups
ODD
5 Pullups
5 Toes to Bar

SC:
Even
3 Ground to Standings
5 Pushups
ODD
5 Pullups
5 Knees to Elbows

see comments
29
Wednesday

Foundation

Muscle Up Practice
10min

WOD

“DT”
20min Time Cap

RX:
5 Rounds for Time
12 Deadlift
9 Hang Power Cleans
6 Push Jerks

155/105

INT:
5 Rounds for Time
12 Deadlift
9 Hang Power Cleans
6 Push Jerks

115/65

SC:
5 Rounds for Time
12 Deadlift
9 Hang Power Cleans
6 Push Jerks

65/35

see comments
28
Tuesday

Foundation

Power Clean + Push Jerk @70% of PC
2-2-2-2

WOD

For Time:
20min Cap

All Levels

200m run
100 double unders
200m run
80 sit-ups
200m run
60 walking lunge
200m run
40 pushups
200m run
20 clean and jerks
200m run

RX: 95/75
INT: 75/55
SC: 45/35

3:1 Single to Doubles

see comments
27
Monday

Foundation

Back Squat
3-3-3-3-3
@70% of 1RM

WOD

14min AMRAP

15 wallball 20/14
3 Pullups
15 wallball 20/14
6 Pullups
15 wallball 20/14
9 Pullups
Etc….Each round increase the pull ups by 3 reps.

see comments
25
Saturday

Foundation

Movement Review

WOD

Teams of 2
Partner A works for 1 min on a movement while partner B rests. After 1 min switch, once both partners have completed a round of a movement then they will switch to the next movement.

3 rounds for Reps

HSPU
Wall Balls 20/14
Box Jump overs 20/16
Burpees
Pullups
Squats

TOTAL SCORE = total reps person A + person B

see comments
24
Friday

Foundation

Squat Snatch
20 min to find 1rm

WOD

3 Rounds for Time
16 min Cap

RX:
400 m Run
15 RKB Swings 32/24
15 Box Jumps 24/20

INT:
400 m Run
15 RKB Swings 24/16
15 Box Jumps 24/20

SC:
200 m Run
15 RKB Swings 16/12
15 Box Jumps 20/24

see comments
23
Thursday

Foundation

Split Jerk
15min to find 1RM
(from the rack)

WOD

3 Rounds for time
20 min CAP

16 Front Rack Lunge (alt)
8 Shoulder to OH
50 Sit-ups

RX-70%
INT-60%
SC-50%

Percentage of 1RM Jerk from today

see comments
22
Wednesday

Foundation

7min AMRAP
6 Toes to Bar
6 Pushups
6 Squat Jumps

WOD

For time:
20 min CAP

RX:
50 Double-unders
25 Thrusters 95/65
50 Double-unders
25 C2B pullups
50 Double-unders
25 Thrusters 95/65
50 Double-unders
25 C2B pullups

INT:
50 Double-unders
25 Thrusters 75/45
50 Double-unders
25 Pullups
50 Double-unders
25 Thrusters 75/45
50 Double-unders
25 Pullups
2:1 SU:DU

SC:
50 Single-unders
25 Thrusters 55/35
50 Single-unders
25 Pullups
50 Single-unders
25 Thrusters 55/35
50 Single-unders
25 Pullups

see comments
21
Tuesday

Foundation

Squat Clean
20min to find 1rm

WOD

For Time
15 min Cap

All Levels:
15 HPC
15 Front Squats
15 Push Press
15 Back Squats
15 Push Press
Immediate 5 burpee penalty for every drop

RX-65%
INT-50%
SC-55/35

Percentage of 1RM Push Press

see comments
20
Monday

Foundation

Back Squat
5-60%
5-70%
3-75%
3-80%
1-85%
1-90%

WOD

9min AMRAP

RX:
5 Burpees
4 Power Snatch 95/65
3 Ring Muscle-ups

INT:
5 Burpees
4 Power Snatch 75/55
3 C2B Pullups
3 Dips

SC:
5 Burpees
4 Power Snatch 55/35
3 Ring Rows
3 Bench Dips

see comments

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