WOD

PAST WODS

Dec

20
Tuesday

Foundation

Push Press

3×3 @ 70%

WOD

Complete 100 Overhead Squats in as few sets as possible

RX: 35%

INT: 30%

SC: 25%

Score is total number of sets taken to complete 100 Overhead Squats

see comments
19
Monday

Foundation

Snatch

2×3 @ 70%

1×1 @ 80%

WOD

15-12-9

Front Squat

Handstand Push-ups

RX: 60%

INT: 50%

SC: 40%

see comments
17
Saturday

Foundation

Snatch Deadlift

3×3 @ 105%

WOD

For Time:

10 Power Cleans

50 Sit Ups

8 Power Cleans

40 Sit Ups

6 Power Cleans

30 Sit Ups

4 Power Cleans

20 Sit Ups

2 Power Cleans

10 Sit Ups

RX: 185/135

INT: 155/105

SC: 95/65

see comments
16
Friday

Foundation

Clean Shrug

5×3 @ 110%

WOD

“Nancy”

5 Rounds for Time

RX:

400m Run

15 Overhead Squats 95/65

INT:

400m Run

15 Overhead Squats 65/45

SC:

200m Run

15 Overhead Squats 45/15

see comments
15
Thursday

Foundation

5 Rounds For Time:

RX:

6 Strict Press 95/65

6 Weighted Strict Pullups 25/10

6 Turkish Getups – Moderate

INT:

6 Strict Press 65/35

6 Strict Pullups

6 Turkish Getups – Moderate

SC:

6 Strict Press 45/25

6 Strict Pullups

6 Turkish Getups – Moderate

WOD

ROMWOD – On Hold

see comments
14
Wednesday

Foundation

Front Squat 3×3 @ 90%

WOD

20 Minute AMRAP

15 Pullups

15 Ring Pushups

15 Back Extensions

15 Situps

Scale as Needed

see comments
13
Tuesday

Foundation

Push Press

3×3 @ 90%

WOD

20 Minute EMOM

RX:

Odd Minute:

10 Kettlebell Swing Heavy

Even Minute:

Box Jumps 32/26

INT:

Odd Minute:

10 Kettlebell Swing Heavy

Even Minute:

Box Jumps 24/20

SC:

Odd Minute:

10 Kettlebell Swing Heavy

Even Minute:

Box Jumps 20/16

Score is total Reps

see comments
12
Monday

Foundation

Snatch Pull 4×3 @ 85%

WOD

15 Minute AMRAP

5 Thrusters

7 Hang Power Cleans

10 Sumo Deadlift High Pulls

RX: 95/65

INT: 65/35

SC: 45/15

see comments
10
Saturday

Foundation

Snatch Grip Push Press

4×5 @ 85%

WOD

9 Min AMRAP

3-6-9-12…

RX:

Snatch 70%

Chest to Bar Pullups

INT:

Snatch 70%

Chest to Bar Pullups

SC:

Snatch 60%

Pullups

Rest 5 Minutes

4 Rounds

10 Hollow Rocks

10 V-Ups

10 Sec Hollow Hold

Rest 1 Minute

see comments
9
Friday

Foundation

Clean Grip Deadlift

4×5 @ 110%

WOD

All Levels

Death by 20m Sprints

see comments

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