WOD

PAST WODS

Sep

7
Wednesday

Foundation

Movement Review

WOD

Team WOD
In Teams of 3

40min AMRAP

Row for Distance

One partner working at a time. Switch every 250 meters.

see comments
6
Tuesday

Foundation

Muscle Up Practice
10min

WOD

For Time:
“Elizabeth”
21-15-9

RX:
Squat Cleans 135/95
Ring Dips

INT:
Squat Cleans 95/65
Ring Dips

SC:
Power Cleans 65/35
Bench Dips

see comments
5
Monday

Foundation

Movement Review

WOD

Partner WOD
Teams of 2
30min AMRAP

50 Double-unders
25 Wallball Shots 20/14
50 Medball Situps
25 Box Jumps 24/20
50 KB Swings 32/24
25 Hang Power Cleans 135/95

Scale as needed

see comments
3
Saturday

Foundation

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

WOD

For Time:
21-15-9

RX:
OHS 135/95
Knees to Elbows

INT:
OHS 95/65
Knees to Elbows

SC:
OHS 65/35
Knee Tucks

see comments
2
Friday

Foundation

Strict Press
20 min to find 1RM

WOD

12min EMOM

RX:
Even
20 Mountain Climbers
ODD
10 Ground to OH with plate 45/25

INT:
Even
15 Mountain Climbers
ODD
8 Ground to OH with plate 45/25

SC:
Even
10 Mountain Climbers
ODD
6 Ground to OH with plate 45/25

see comments
1
Thursday

Foundation

Squat Clean
10-8-6-4-2-1
Sets are touch and go..try to increase weight each set.

WOD

Team WOD:
Teams of 2
“LOD”
For Time:

4 rounds:
10 Snatches (135/95)
50 Double Unders

Rest 5 min
then

12-9-6
C&J (135/95)
Pullups
Dips

Running clock

Scale as Needed

see comments

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