WOD

PAST WODS

Jul

19
Tuesday

Foundation

Back Squat
3-3-3
75-80-85

WOD

Max rounds in 3 minutes of:
3 Power cleans @ 60%
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Scale weight as needed

see comments
18
Monday

Foundation

3 Position Squat Clean
5 sets @65%

Then

Jerk Dip Squat
3-3-3
80-90-100% of 1RM Clean

WOD

7min AMRAP

RX
25 Double Unders
2 Squat Cleans @60%
10 Box Jumps 24/20

INT
25 Double Unders
2 Squat Cleans @50%
10 Box Jumps 24/20

SC
25 Single Unders
2 Squat Cleans @50%
10 Box Jumps 20/16

2:1 DU:SU

see comments
16
Saturday

Foundation

Pause Back Squat
15min to find 3RM
3 sec pause

WOD

For time:
21-15-9
25min CAP

“Fran Dianebeth”

RX:
Thrusters 95/65
Pull-Ups
Squat Cleans 95/65
Ring Dips
Deadlifts 95/65
HSPU

Intermediate:
Thrusters 65/35
Pull-Ups
Squat Cleans 65/35
Ring Dips
Deadlifts 65/35
HSPU

Scaled:
Thrusters 45/15
Ring Rows
Power Cleans 45/15
Bench Dips
Deadlifts 45/15
Pike Pushups

Last Completed 2/6/16

see comments
15
Friday

Foundation

Bench Press
5 @ 40%
5 @ 50%
3 @ 60%
5@ 65%
5 @ 75%
AMRAP @ 85%

WOD

For Time:
15min CAP

100 HR Pushups

10 Double Under EMOM

2:1 SU:DU

see comments
14
Thursday

Foundation

Front Squat
10 sets of 2 reps
Start at 30% and try to add 5% each set

Then

Thruster
1-1-1-1-1 @80%

WOD

“Bergeron Beep Test”
EMOM for as long as possible:
7 Thrusters (75/55)
7 Pullups
7 Burpees
Scale reps or weight as needed to complete a minimum of 5 rounds

Benchmarks*
Super Elite/Specialists: 20+
Games Level Athletes: 18+
Regional Level Athletes: 13+
Competitive Open Level Athletes: 9+

see comments
13
Wednesday

Foundation

Movement review

WOD

4 Rounds for Reps

Rx
1 min-Goblet Squats 24/16
1 min-HSPU
1 min-Tire Flips
1 min-Dumbbell Power Snatch (alt) 40/25
1 min-GHD Situps
Rest 3 min

INT
1 min-Goblet Squats 16/12
1 min-HSPU
1 min-Tire Flips
1 min-Dumbbell Snatch 30/20
1 min- Medball Situps
Rest 3 min

SC
1 min-Squats
1 min-Pike Pushups
1 min-Tire Flips
1 min-Dumbbell Snatch 20/10
1 min- Situps
Rest 3 min

see comments
12
Tuesday

Foundation

Back Squat
5-5-5-5-5
65-70-75-80-80%

WOD

14min AMRAP

RX
50 Double Unders
15 Wall balls 20/14
7 Pullups

INT
50 Double Unders
15 Wall balls 14/10
7 Pullups

SC
50 Single Unders
15 Wall balls 10/6
7 Ring Rows

3:1 DU:SU

see comments
11
Monday

Foundation

3 Position Squat Snatch
5 sets @50%

Then

Squat Snatch
1-1-1-1-1
Working up to a heavy single for the day

WOD

12min AMRAP

RX:
400m Run
21 Toes to Bar
12 Medball Situps 20/14

INT:
400m Run
21 Knees to Elbows
12 Medball Situps 14/10

SC:
200m Run
21 Knee Tucks
12 Situps

see comments
9
Saturday

Foundation

Movement Review

WOD

For Time:

Teams of 2

Buy in 800m Run

then

100 Power Cleans 135/95
100 Barbell Rollouts
100 Wall Balls 20/14
100 KB Swings 32/24

EMOM perform 6 burpees then continue the workout

see comments
8
Friday

Foundation

Clean and Jerk

20min to find 1RM

WOD

9min AMRAP

RX:
9 Power Snatches 95/65
12 Burpee Box Jumps 30/24

INT:
9 Power Snatches 75/55
12 Burpee Box Jumps 24/20

SC:
9 Power Snatches 55/35
12 Burpee Box Jumps 16/12

see comments

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