WOD

PAST WODS

Jan

31
Tuesday

Foundation

E2MOM for 10 Minutes

Back Squat

1×6 @ 65%

1×4 @ 75%

1×2 @ 80%

1×2 @ 85%

1×1 @ 90%
Followed by
Max Unbroken @ 80%

WOD

4 RFT
All Levels:
10 Kettlebell Swing (Heavy)

20 Russian Twists

10 Kettlebell Swings

20 Mountain Climbers

see comments
30
Monday

Foundation

Pull Up Scalings

WOD

4RFT

20 Minute Cap
RX/INT:

200 Meter Run

20 Lunges

200 Meter Run Backwards

20 Air Squats
SC:

100 Meter Run

20 Lunges

100 Meter Run Backwards

20 Air Squats

see comments
28
Saturday

Foundation

CrossFit Manatee is Closed on Saturday 1/28

WOD

Come join us at CrossFit Bradenton to support those competing in the Manatee County Battle of the Boxes

see comments
27
Friday

Foundation

Strict Press

1×5 @ 65%

1×5 @ 75%

1×5 @ 85%

15 Minutes

WOD

E5MOM for 25 Minutes
RX/INT:

Run 400 Meters

25 Push-Ups
SC:

Run 200 Meters

25 Push-Ups

see comments
26
Thursday

Foundation

E6MOM for 24 Minutes
Run 400 Meters

10 KB Thrusters

15 Ring Rows

20 Walking Lunge with KB
Dumbbell may be used as substitute for Kettlebell
Thrusters should be done at a weight you can do unbroken.

WOD

ROMWOD

“Slow Flow”

see comments
25
Wednesday

Foundation

E2MOM for 16 Minutes

Clean and Jerk

1 @ 55%

1 @ 65%

1 @ 70%

1 @ 75%

1 @ 80%

1 @ 85%

1 @ 90%

1 @ 95+%
Any Style Clean

WOD

7 Minute AMRAP
RX:

1 Muscle-Up

1 Front Squat

2 Muscle-Up

2 Front Squat

3 Muscle-Up

3 Front Squat
INT/SC:

1 MU Progression

1 Front Squat

2 Muscle-Up

2 Front Squat

3 Muscle-Up

3 Front Squat
Continue to increase by 1 rep each round
Front Squats @ 50% of today’s heaviest Clean and Jerk

see comments
24
Tuesday

Foundation

3 Rounds For Max Reps
30 Seconds of MU

Rest 30 Seconds

30 Seconds of T2B

Rest 30 Seconds

30 Seconds of HSPU

Rest 30 Seconds

WOD

Two Sets for Reps
3 Minute AMRAP:
10 Ground to Overhead

10 Overhead Squats

10 Burpee over Bar
RX: 50% of OHS

INT: 40% of OHS

SC: 30% of OHS
Rest 3 Minutes between sets – Completing a total of 2 sets
Core Work:

4 Rounds

20 Hip Extensions

10 T2B

see comments
23
Monday

Foundation

EMOM 5 Minutes

Front Squat

1 x 2 @ 60%

1 x2 @ 65%

1 x 2 @ 70%

1×1 @ 75%

1×1 @ 80%
Rest 1 Minute
E2MOM 10 Minutes

Front Squat

1×1 @ 85%

1×1 @ 85%

1×1 @ 90%

1×1 @ 90%

1×1 @ 90+%

WOD

Open WOD 11.2
15 Minute AMRAP
RX:

9 Deadlifts 155/100

12 Push-ups

15 Box Jumps 24/20
INT:

9 Deadlifts 115/70

12 Push-ups

15 Box Jumps 20/14
SC:

9 Deadlifts 75/45

12 Push-ups

15 Box Jumps 14/10

see comments
21
Saturday

Foundation

Prep for WOD

WOD

Teams of 3
One person working at a time, switch as often as needed.  No racks can be used – teammates create the rack.
3 Min AMRAP

Back Squat 185/125
Rest 4 Minutes
3 RFT
100 Double Unders

40 Push Ups

30 Burpees

20 T2B

30 Push Press 95/65

40 Box Jumps 24/20

400 m Atlas stone carry
Reps may only be performed while one partner is holding an atlas stone.
All Teammates must run

see comments
20
Friday

Foundation

EMOM 12 Minutes

Minute 1: 10 T2B

Minute 2: 15 Russian KB Swings (Heavy)

Minute 3: 20 Goblet Squats

WOD

3RFT
RX:

20 Wall Balls 20/14

15 SDHP 95/65

10 OH Lunges with Med Ball
INT:

20 Wall Balls 14/10

15 SDHP 65/35

10 OH Lunges with Med Ball
SC:

20 Wall Balls 10/6

15 SDHP 45/15

10 OH Lunges with Med Ball

see comments

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