WOD

PAST WODS

Dec

31
Saturday

Foundation

“Sally up” Back Squats

RX: 95/65

INT: 75/55

SC: 12k/8k (goblet)

Sally up weight determines WOD level — you must complete full “Sally up” at or above the weight indicated for a scaling level in order to perform today’s WOD at that level.

WOD

For Time:

25 Minute Time Cap

RX:

“Filthy Fifty”

50 box jump (24”/20”)

50 jumping c2b pull-up

50 kettlebell swing (16k/12k)

50 lunge steps

50 knees to elbows

50 push press (45/35)

50 back extensions

50 wall ball (20/14)

50 burpees

50 double-unders

INT:

“Filthy Forty”

40 box jump 20/16

40 jumping pull-up

40 kb swing 16k/12k

40 lunge steps

40 knees to elbows

40 push press 35/15

40 good mornings 35/15

40 wall ball 14/10

40 burpees

40 double-unders

 

Compare to April 20, 2016

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30
Friday

Foundation

Handstand Walk Practice

WOD

Complete every 2 Minutes for as long as possible

100 Meter Sprint

10 SDHP

RX: 95/65

INT: 65/35

SC: 35/15

see comments
29
Thursday

Foundation

Muscle Up Practice

WOD

8 Minute AMRAP

10 GHD Situps

10 Pull-Ups

10 Walking Lunges

see comments
28
Wednesday

Foundation

20 Minutes to find 1rm Snatch

WOD

20 Minutes to find 1rm Clean and Jerk

10 Minutes to warm up for each movement followed by 10 minutes with 3 attempts to find 1rm

see comments
27
Tuesday

Foundation

For Time:

8 Minute Time Cap

10 box Jump

1 Ring Dip

9 Box Jump

2 Ring Dip

RX: 20/16

INT: 16/12

SC: 12/8

WOD

ROMWOD – Linger

see comments
26
Monday

Foundation

WOD Prep

WOD

With a running clock

Begin at 0:00
12min AMRAP

6 HSPU
9 Pullups
12 Deadlifts 135/95
9 Hang Cleans 135/95
6 Push Jerks 135/95

Begin at 20:00

For Time
400m Run
30 SDHP 95/65
20 Bar over Burpees

Begin at 35:00

4 Rounds for Time

3 Squat Cleans 185/135
50 Double Unders

Scale As Needed

see comments
24
Saturday

Foundation

Movement Review

WOD

“Twelve Days of Christmas”

1 Rope climb

2 Tire Flips

3 HSPU

4 Pull-ups

5 Squat Cleans (135/95)

6 Kettlebell swings (32k/24k)

7 GHD Sit-ups

8 Wall ball shots (20/14)

9 Front Squats 135/95

10 Box Jumps 36/28

11 Toes-to-bar

12 Thrusters 135/95

This WOD is performed like the song for which it’s named. First, you do one rope climb. Next, you do two deadlifts, then one rope climb. Then, you do three HSPU, two deadlifts, and one rope climb. Continue until you’ve finished all twelve “days” of the WOD!

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23
Friday

Foundation

Clean and Jerk

2×3 @ 65%

1×1 @ 75%

WOD

4 RFT

20 Minute Time Cap

10 Pistols (alt.)

12 Ring Dips

8 L-Sit Pull-ups

see comments
22
Thursday

Foundation

Front Squat

1×3 @ 70%

1×2 @ 80%

1×1 @ 90%

WOD

16 Minute EMOM

2 Power Cleans

Score is total weight of all cleans added together

Athlete may change weights during WOD

see comments
21
Wednesday

Foundation

16 Minute EMOM

Odd Minute:

4 Deadlifts

Even Minute

6 Strict Pull-ups

RX: 65%

INT: 60%

SC: 50%

WOD

ROMWOD – Skill WOD 1

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