WOD

PAST WODS

Jun

18
Saturday

Foundation

Movement Review

WOD

What the Thruster!

Partner WOD (Teams of 2)
For Time

RX:
16 Rounds
4 Cleans 155/115
4 Burpee Box Jumps
then
12 Rounds
8 Front Squats 135/95
8 HSPU
then
8 Rounds
12 Push Press 115/75
12 Goblet Squats 32/24
then
4 Rounds
16 Thrusters 95/55
16 Wall Balls 20/14

Scale as needed
Reps can be split between partners as needed. Only one partner may work at a time. 

see comments
17
Friday

Foundation

Inverted Practice
-Inverted
-Handstand
-Freestanding
-HS Walk

WOD

20min EMOM

RX:
Odd:
10 Pushups
1 Snatch @60%
Even:
5 Pullups
5 KB Swings 32/24

INT:
Odd:
10 Pushups
1 Snatch @50%
Even:
5 Pullups
5 KB Swings 24/16

SC:
Odd:
6 Pushups
1 Power Snatch @50%
Even:
5 Ring Rows
5 KB Swings 16/12

see comments
16
Thursday

Foundation

Power Clean
20min to find 1rm

WOD

8 min Amrap

RX:
3-6-9-12-15 . . . .
Cleans @50%
Chest to Bar Pullups

INT:
3-6-9-12-15 . . . .
Cleans @50%
Pullups

SC:
3-6-9-12-15 . . . .
Cleans @40%
Pullups

see comments
15
Wednesday

Foundation

Movement Review

WOD

“Ralph”
4 Rounds For Time
35min CAP

RX:
8 DL 250/180
16 burpees
3 rope climbs
Run 600m

INT:
8 DL 185/105
16 burpees
3 rope climbs
Run 600m

SC:
8 DL 95/55
16 burpees
3 rope climbs
Run 600m

see comments
ralph
British Army Second Lieutenant Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, based in Windsor, England, was killed on August 1, 2006, in Helmand province, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device.
14
Tuesday

Foundation

Mystery WOD

WOD

Scared? You should be!!

see comments
13
Monday

Foundation

Power Snatch
20min to find 1rm

WOD

For Time:
12min CAP

RX:
3-6-9-12-15
OH Squats @60%
Bar Facing Burpees

INT:
3-6-9-12-15
OH Squats @50%
Bar Facing Burpees

SC:
3-6-9-12-15
OH Squats @40%
Bar Facing Burpees

 

% of Max Power Snatch from today’s foundation

see comments
11
Saturday

Foundation

Movement Review

WOD

Team WOD
For Time

Teams of 2

30-21-15
Wall Balls
Burpees

then

3 Rounds
10 Deadlifts (275/185)
20 Goblet Squats (32/24)
100m Run with (32/24)

Then
2 Rounds
20 Hang Cleans (135/95)
20 Toes to Bar

Then

100 Double Unders
2 Thrusters (135/95)
75 Double Unders
4 Thrusters
50 Double Unders
8 Thrusters
25 Double Unders
16 Thrusters

Scale as needed

see comments
10
Friday

Foundation

Deadlift
5-4-3-2-1

WOD

For Time:
12min CAP

RX:
5-4-3-2-1
Power Clean @90%
100-80-60-40-20
Double Unders

INT:
5-4-3-2-1
Power Clean @80%
100-80-60-40-20
Double Unders

SC:
5-4-3-2-1
Power Clean @70%
100-80-60-40-20
Single Unders

3:1 DU:SU

see comments
9
Thursday

Foundation

Overhead Squat
5-4-3-2-1

WOD

Fight Gone Bad
3 Rounds for Reps

Rx:
1 min-Wallballs 20/14
1 min-SDHP 75/55
1 min-Box Jumps 24/20
1 min-Push Press 75/55
1 min-Cal Row
Rest 1 min

INT:
1 min-Wallballs 14/10
1 min-SDHP 55/35
1 min-Box Jumps 20/12
1 min-Push Press 55/35
1 min-Cal Row
Rest 1 min

see comments
8
Wednesday

Foundation

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

WOD

“Grace”

RX
30 C&J (135/95)

INT
30 C&J (95/65)

SC
30 C&J (65/35)

see comments

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