WOD

PAST WODS

Jun

7
Tuesday

Foundation

Movement Review

WOD

For Time:
35min AMRAP

RX:
30 HSPU
50 Good Mornings 45/35
30 Strict K2E
30 Deadlift @50%
30 Push Press @50%
50 KBS 24/16
30 Wall Balls 20/14
10 Wall Climbs

INT:
30 HSPU
50 Good Mornings 45/35
30 K2E
30 Deadlift @40%
30 Push Press @40%
50 KBS 16/12
30 Wall Balls 20/14
10 Wall Climbs

SC:
30 Pike Pushups
50 Good Mornings
30 Knee Tucks
30 Deadlift 95/55
30 Push Press 45/35
50 KBS 12/8
30 Wall Balls 14/10
10 Wall Climbs

see comments
6
Monday

Foundation

Hang Squat Clean
5-4-3-2-1

WOD

3 Rounds for Time:
20min CAP

RX:
5 Bar Muscle-ups
10 Cleans 135/95
20 Box jumps (24/20)

INT:
5 C2B + Dip
10 Cleans 115/75
20 Box jumps (24/20)

SC:
5 Pullup + Dip
10 Cleans 75/45
20 Box jumps (20/12)

see comments
4
Saturday

Foundation

Movement Review

WOD

Buy In: 400m Barbell Carry in Back Rack 75/55

Then
10 Rounds
7 Thrusters 75/55
9 KBS 24/16
12 Weighted Situps w/KB

Buy Out
400M Barbell Farmer Carry 75/55

Scale as needed

see comments
3
Friday

Foundation

Squat Clean
5-4-3-2-1
Using Jerk Blocks

WOD

For Time:

RX:
20 strict pullups
Run 400m
20 Bent Row (135/95)
Run 400m
5 muscle-ups

INT:
20 strict pullups
Run 400m
20 Bent Row (95/65)
Run 400m
5 C2B Pullups
5 Dips

SC:
20 Strict Pullups
Run 200m
20 Bent Row (65/35)
Run 200m
5 Ring Rows
5 Bench DIps

see comments
2
Thursday

Foundation

800m Run
For Time

WOD

For Time:
25 min Time Cap

RX:
10 alt front rack lunge steps (135/95)
20 HSPU
30 T2B
40 Deadlifts (185/135)
30 T2B
20 HSPU
10 alt front rack lunge steps (135/95)

INT:
10 alt front rack lunge steps (95/65)
20 HSPU
30 K2E
40 Deadlifts (135/95)
30 K2E
20 HSPU
10 alt front rack lunge steps (95/65)

SC:
10 alt front rack lunge steps (65/35)
20 Pushups
30 Medball Situps
40 Deadlifts (95/65)
30 Medball Situps
20 Pushups
10 alt front rack lunge steps (65/35)

One Bar per athlete, change your own weight for deadlift

see comments
1
Wednesday

Foundation

Squat Snatch
5-4-3-2-1

WOD

7min AMRAP

RX:
3 Front Squats @50%
5 Box Jumps 32/26
7 Wall Balls 20/14

INT:
3 Front Squats @50%
5 Box Jumps 24/20
7 Wall Balls 14/10

SC:
3 Front Squats @40%
5 Box Jumps 16/12
7 Wall Balls 10/6

see comments

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