WOD

PAST WODS

Nov

7
Monday

Foundation

Power Snatch + 2 Snatch
2 x 1 @65%
3 x 1 @ 70%

WOD

21-15-9
RX:
GHD
Med Ball Clean 20/14
Kettlebell Swing 24/16
INT:
Med Ball Sit Up 14/10
Med Ball Clean 14/10
KBS 16/12
SC:
Med Ball Sit Up 10/6
Med Ball Clean 10/6
KBS 12/8

see comments
5
Saturday

Foundation

Front Squat+Jerk
5×1 @ 80%

WOD

6 Minute AMRAP
6 Power Snatch 115/75
12 Wall Ball 20/14
Rest 4 Minutes
6 Minute AMRAP
12 Alt. Dumbbell Snatch – Heavy
12 Box Jump Overs 24/20
Rest 4 Minutes
6 Minute AMRAP
12 GHD
6 Thrusters 115/75
Scale as Needed

see comments
4
Friday

Foundation

Snatch Pull

3×3 @ 105%

WOD

15 Minute AMRAP
RX:
5 Clean and Jerk 75%
20 Toes to Bar
Rest 30 Seconds
INT:
5 Clean and Jerk 65%
20 Knees to Elbow
Rest 30 Seconds
SC:
5 Clean and Jerk 50%
20 Knee Tucks
Rest 30 Seconds

see comments
3
Thursday

Foundation

Front Squat

2×5 @ 65%

2×5 @ 70%

2×5 @ 75%

WOD

ROMWOD
“Everyday Awesome”

see comments
2
Wednesday

Foundation

Snatch Grip Deadlift

2×3 @ 80%

2×3 @ 85%

1×3 @ 90%

WOD

15 Minute EMOM
RX:
Minute 1 – 10 Ring Dips
Minute 2 – 10 OHS @50%
Minute 3 – 15 KB Swing 24/16
INT:
Minute 1 – 10 Ring Dips
Minute 2 – 10 OHS @50%
Minute 3 – 15 KB Swing 16/12
SC:
Minute 1 – 10 Ring Dips
Minute 2 – 10 OHS @40%
Minute 3 – 15 KB Swing 12/8

see comments
1
Tuesday

Foundation

3 Position Power Clean
5 sets x 3 reps
(1x high hang + 1x low hang + 1x floor) @ 50-70% of 1rm

WOD

Teams of two, with partners alternating complete rounds, complete 5 rounds each:
3 Power Cleans
6 Push Presses
9 Push-Ups
RX: 135/95
INT: 95/65
SC: 65/35
15 Minute Cap

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