WOD

PAST WODS

Oct

7
Friday

Foundation

15 Min 5-5-5 push press @ 75%

WOD

15 Min AMRAP

Buy in 60 Burpees

RX
10 Snatch 95/65
3 Bar MU

INT
10 Snatch 75/45
6 C2B

SC
10 Snatch 55/35
6 Pull-ups

see comments
6
Thursday

Foundation

20 Minutes to find 3rm Front squat

WOD

12 Min AMRAP

RX

2 Dead Lift 225/135
4 Box Step Ups 20/16
4 DL
8 Box Step Ups
6 DL
12 Box Step Ups
8 DL
16 Box Step Ups

INT
2 DL 185/95
4 Box Step Ups 16/12

SC
2 DL 135/55
4 Box Step Ups 12/8

see comments
5
Wednesday

Foundation

Movement Review

WOD

“Luke”

35 Minute Cap

400 M Run
15 C&J 155/115
400 M Run
30 T2B
400 M Run
45 Wall Ball 20/14
400 M Run
45 KB Swing 24/16
400 M Run
30 Ring Dips
400 M Run
15 Back Rack Lunges 155/115
400 M Run

Scale as needed

see comments
4
Tuesday

Foundation

20 Minutes
3-3-3-3-3
Power Clean
Percentage
60-70-75-80-85

WOD

15 Min AMRAP

RX

10 HSPU
10 GHD
10 Chest to Bar
10 Thrusters 95/65

INT

10 HSPU
10 MB Sit-Ups 20/14
10 Pull-Ups
10 Thrusters 75/45

SC

10 Pike Push-Ups
10 MB Sit-Ups 14/10
10 Pull-Ups
10 Thrusters 55/35

see comments
3
Monday

Foundation

10 Minutes to find max unbroken Ring Dips

WOD

15 Min AMRAP

RX

30 Double Uunders
10 Power Clean 115/75
10 Box Jumps 24/20

INT

30 Double Unders
10 Power Clean 95/55
10 Box Jumps 20/16

SC
60 Single Unders
10 Power Clean 65/35
10 Box Jumps 16/12

see comments
1
Saturday

Foundation

Tabata – 2 Rounds

Double Unders
Med Ball Clean
Sit-ups
Chest to Bar

Scale as needed

WOD

2 RFT

RX

50 Wall Ball 20/14
50 Chest to Bar
50 Pistol alternating
50 DB Snatch 50/30

INT

50 Wall Ball 14/10
50 Pull-Ups
50 Pistol alternating
50 DB Snatch 35/20

SC

50 Wall Ball 10/6
50 Pull-Ups
50 Pistol alternating
50 DB Snatch 20/10

see comments

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