WOD

PAST WODS

Aug

19
Friday

Foundation

Strict Press
5 @ 40%
5 @ 50%
5 @ 60%
5 @ 75%
3 @ 85%
AMRAP @ 95%

WOD

For Total Reps

AMRAP 3 min of:
3 Deadlifts @70%
3 Bar-facing Burpees

Rest 3 minutes

AMRAP 3 min of:
5 Deadlifts @60%
5 Bar-facing Burpees

Rest 3 minutes

AMRAP 3 min of:
7 Deadlifts @50%
7 Bar-facing Burpees

see comments
18
Thursday

Foundation

Back Squat
1-1-1
@90% Across

WOD

6 x 100m Sprint
-1min rest between-
Jog a 400m to warm-up and cool down

see comments
17
Wednesday

Foundation

Movement Review

WOD

Partner WOD
For Time:
45min CAP

Rx:
1 Mile Run
100 Elbow Plank Push-Ups
150 Sit-Ups
100 Burpees
150 Knees to Elbows
100 Lunges
1 Mile Run
Sc:
1200m Run
100 Push-Ups
150 Sit-Ups
100 Burpees
150 Knees Tucks
100 Lunges
1200m Run

Both Partners run the mile runs together. The rest of the work may be split up as needed with only one partner working at a time

see comments
16
Tuesday

Foundation

Front Squat
20min to find 1RM

WOD

10min AMRAP:
2-4-6-8-10-…

RX
Power Snatch 60%
Strict HSPU

INT
Power Snatch 50%
HSPU

SC
Power Snatch 50%
Pike Pushups

see comments
15
Monday

Foundation

Push Jerk
20min to work up to a heavy double

WOD

Death by Bar over Burpee

Rest 2 min then

3min AMRAP of Hang Power Cleans

Rx: 95/65
Int: 75/50
Sc: 55/35

see comments
13
Saturday

Foundation

Pause Back Squat
15min to find 2RM
3 sec pause

WOD

For time:
25min CAP

30-20-10
Pushups
60-40-20
Kb Snatch
120-80-40
Squats

Rx: 24/16
Int: 16/12
Sc: 12/10

see comments
12
Friday

Foundation

Bench Press
5 @ 40%
5 @ 50%
5 @ 60%
5 @ 75%
3 @ 85%
AMRAP @ 95%

WOD

20min E2MOM

RX
6 Power Snatch 95/65
10 Burpee over Bar
INT
6 Power Snatch 75/50
8 Burpee over Bar

SC
6 Power Snatch 55/35
6 Burpee over Bar

see comments
11
Thursday

Foundation

Front Squat
20min E2MOM
2 Reps at 55%

WOD

4 Rounds for Reps

1 min Max Double Unders
1 min Max Hip Extensions
1 min Max Ring Dips
1 min Max Situps
– 1 min Rest –

see comments
10
Wednesday

Foundation

Movement Review

WOD

“Desforges”
5 Rounds For Time
35min CAP

RX
12 Deadlifts 225/155
20 Pullups
12 Clean and Jerk 135/95
20 Knees to Elbows

INT
12 Deadlifts 185/115
20 Pullups
12 Clean and Jerk 95/65
20 Knees to Elbows

SC
12 Deadlifts 135/85
20 Ring Rows
12 Clean and Jerk 65/35
20 Situps

see comments

JoshuaDesforgesHero
U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on May 12, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his parents David and Arlene, and his loving sister Janelle.

9
Tuesday

Foundation

Back Squat
3-3-3
@85% Across

WOD

3 RFT
20min CAP

24 Deadlifts
18 Hang Power Cleans
12 S2OH
Buy Out of 800m run at end of 3 rounds

Rx: 135/95
Int: 105/65
Sc: 75/45

see comments

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