WOD

PAST WODS

Dec

8
Thursday

Foundation

Snatch Pull

3×5 @ 100%

WOD

For Time:

21-18-15-12-9-6-3

RX:

Russian Kettlebell Swings – Heavy

Box Jumps 24/20

Push-ups

INT:

Russian Kettlebell Swings – Heavy

Box Jumps 20/16

Push-ups

SC:

Russian Kettlebell Swings – Heavy

Box Jumps 16/12

Push-ups

see comments
7
Wednesday

Foundation

Want to get better at Double Unders?
Don’t forget to sign up for the Rx Smart Gear Clinic!!

https://rxdoubleunderclinics.webconnex.com/cm

For Time

10 Down to 1 Reps of

L-Sit strict Pullups

After each round do 3 Front Squats @ 80% of 1rm clean

Scale L-Sit Pullups with or L-Sit hang for 5 seconds per rep

WOD

ROMWOD

“Maple”

see comments
6
Tuesday

Foundation

Want to get better at Double Unders?
Don’t forget to sign up for the Rx Smart Gear Clinic!!

https://rxdoubleunderclinics.webconnex.com/cm

Hang Clean

2×4 @ 65%

WOD

For Time

21-15-9

RX:

Overhead Squat 95/65

Burpees to 6” Target

INT:

Overhead Squat 65/35

Burpees to 6” Target

SC:

Overhead Squat 35/15

Burpees

see comments
5
Monday

Foundation

Back Squat 2×5 @ 80%

WOD

5 RFT

RX:

3 Power Clean 185/135

10 Pullups

5 Box Jumps 24/20

INT:

3 Power Clean 135/95

10 Pullups

5 Box Jumps 20/16

SC:

3 Power Clean 95/65

10 Pullups

5 Box Jumps 16/12

Compare to 10/10/14

see comments
3
Saturday

Foundation

Snatch Deadlift

4×5 @ 110%

WOD

For Time:

35 Wall Balls 20/14

35 Pull-ups

35 Power Cleans 95/65

35 Push-ups

35 Kettlebell Swings 35/24

35 Overhead Squats 95/65

Every 2:00 complete 5 burpees.

Scale as Needed

see comments
2
Friday

Foundation

Clean off Blocks

3×4 @ 75%

WOD

10 Minute AMRAP

10 Elevated Ring Rows

10 Pistols

50 Sit Ups

Scale as Needed

see comments
1
Thursday

Foundation

For Time:

“Fran”

21-15-9

RX:

Thrusters 95/65

Pullups

INT:

Thrusters 75/45

Pullups

SC:

Thrusters 55/35

Ring Rows

WOD

ROMWOD

“Dat Ankle Doe”

see comments

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