WOD

PAST WODS

Nov

30
Wednesday

Foundation

Front Squat

2×5 @ 80%

WOD

6 RFT

100m Sprint

10 Muscle Snatch

RX: 75/55

INT: 55/35

SC: 35/15

see comments
29
Tuesday

Foundation

Push Press

3×4 @ 90%

WOD

For Time:

10-20-30

RX:

Back Rack Lunge 75/55

KB Swing 24/16

INT:

Back Rack Lunge 55/35

KB Swing 16/12

SC:

Back Rack Lunge 35/15

KB Swing 12/8

After each set of lunges/kbs perform 2 rope climbs

see comments
28
Monday

Foundation

Snatch off Blocks

3×4 @ 75%

WOD

12 Minute AMRAP

2 Deadlifts

30 Double-unders

4 Deadlifts

30 Double-unders

6 Deadlifts

30 Double-unders

8 Deadlifts

30 Double-unders

Continue adding 2 deadlifts per round until the 12 minutes is up.

RX: 60%

INT: 50%

SC 40%

2:1 Dynamic Singles

3:1 Singles

see comments
26
Saturday

Foundation

Snatch Balance

1×3 @ 70%

2×3 @ 75%

3×2 @ 80%

WOD

For Time:

30 Minute Cap

RX:

50 Wall Ball 20/14

50 Deadlift 185/135

50 HSPU

INT:

50 Wall Ball 14/10

50 Deadlift 135/95

50 Pike Push Ups

SC:

50 Wall Ball 10/6

50 Deadlift 95/55

50 Pike Push Ups

Each time you break a set of wall-ball shots or handstand push-ups, deadlift the barbell and hold it at your waist for 15 seconds before returning to the ball or wall.

Mainsite WOD 161005

see comments
25
Friday

Foundation

Snatch

3×4 @ 80%

WOD

15 Minute AMRAP

RX:

10 Ring Dips

10 Seated Box Jumps 24/20

10 Burpees

INT:

10 Ring Dips

10 Seated Box Jumps 20/16

10 Burpees

SC:

10 Ring Dips

10 Seated Box Jumps 16/12

10 Burpees

see comments
24
Thursday

Foundation

WOD

Join the group for the Bradenton Runners Club Turkey Trot 5K

Starts at 8am @ De Soto National Memorial Park

Thanksgiving!

see comments
23
Wednesday

Foundation

Clean

3×4 @ 80%

WOD

For Time

7 Minute Cap

15-12-9-6-3

RX:

Wall Ball 20/14

Toes to Bar

INT:

Wall Ball 14/10

Knees to Elbows

SC:

Wall Ball 10/6

Knee Raises

Group Cooldown:

ROMWOD

“AKA Flexy”

see comments
22
Tuesday

Foundation

1 ¼ Front Squat

4×3 @ 85% of Clean

WOD

For Time

RX/INT

2 Mile Run

SC:

1.5 Mile Run

see comments
21
Monday

Foundation

12min EMOM

ODD: 10 Box Jump Overs 24/20
Even: 15 Med Ball Situps 20/14

Scale as Needed

WOD

15min AMRAP

Rx:
200m Run
10 OH Lunge Steps 45/25
10 Toes to Bar

INT:
200m Run
10 OH Lunge Steps 25/15
10 Knees to Elbows

SC:
200m Run
10 Lunge Steps
10 Knee Tucks

see comments
19
Saturday

Foundation

Snatch

2 x 1 @ 75%

1 x 1 @ 80%

1 x 1 @ 85%

1 x 1 @ 80%

2 x 1 @ 75%

WOD

2 Rounds For Time

RX:

800m Run

15 Thrusters 115/85

21 L-Sit Pull Ups

INT:

800m Run

15 Thrusters 85/55

21 Pull Ups

Hang from bar with L-sit hold for 30 Seconds

SC:

400m Run

15 Thrusters 55/35

21 Pull Ups

Hang from bar with knees tucked for 30 Seconds

see comments

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