WOD

PAST WODS

Jan

19
Thursday

Foundation

Deadlift

1×5 @ 65%

1×5 @ 75%

1×5 @ 85%

WOD

“Sage at 20”
20 Minute AMRAP
RX:

20 Thrusters 135/95

20 Pull-Ups

20 Burpee over Barbell
INT:

20 Thrusters 95/65

20 Pull-Ups

20 Burpee over Barbell
SC:

20 Thrusters 65/35

20 Pull-Ups

20 Burpee over Barbell

see comments
18
Wednesday

Foundation

Every 90 Seconds for 6 Minutes

5 Sots press – Snatch Grip

Increase weight over three sets
Followed By
Every 90 Seconds for 6 Minutes

3 Snatch Push Press + OHS with Pause (Push Press, descend to bottom of OHS and hold for 2 seconds)
Followed By
Every 90 Seconds for 9 Minutes

1 OHS

Build to 1RM over the course of the six sets

WOD

12 Minutes to find 1RM Strict Press

see comments
17
Tuesday

Foundation

Front Squat

1×5 @ 55%

1×5 @ 65%

1×1 @ 75%

1×1 @ 85%

1×1 @ 90+%

WOD

For Time
RX/INT:

150 Burpees
SC:

100 Burpees
Mainsite Wod

161117

see comments
16
Monday

Foundation

For Max Reps

4 Minutes of Double-Unders

WOD

3 Rounds For Time:
RX:

Run 400 Meters

30 Jumping Lunges

15 Strict HSPU
INT:

Run 400 Meters

30 Jumping Lunges

15 HSPU
SC:

Run 200 Meters

30 Jumping Lunges

15 Pike Push-Ups

see comments
14
Saturday

Foundation

Movement Review

WOD

Teams of 2

For Time

200m Atlas Stone Carry
60 Clean and Jerk 115/75
60 Pull-Ups
20 Synchronized Burpees
80 Wall Ball 20/14
80 Box Jump Overs 24/20
200m Barbell Carry
100 KB Snatches 24/16

Scale As Needed

Barbell Carry is with same bar used on C&J

see comments
13
Friday

Foundation

E2MOM, for 12 Minutes
20 Walking Lunges
(Moderate weight KB or DB in each hand)

WOD

4RFT

RX:
8 Chest to Bar
7/arm KB thrusters (Find weight to do unbroken)
15 KB Swing

INT:
8 Chest to Bar
7/arm KB thrusters (Find weight to do unbroken)
15 KB Swing

SC:
8 Pull-ups
10 bar thrusters (Find weight to do unbroken)
15 KB Swing

5 burpee penalty every time thrusters are broken up or dropped during the transition.

see comments
12
Thursday

Foundation

For Time:
10-8-6-4-2
8 Minute Time Cap

RX:
DB Snatch (Heavy)
Box Jumps 32/24

INT:
DB Snatch (Heavy)
Box Jumps 24/20

SC:
DB Snatch (Heavy)
Box Jumps 20/16

Rx+ Squat DB snatch

Core Work:
Tabata (8 Rounds)
20 Sec. Hollow Hold
10 Sec Superman Hold

WOD

ROMWOD
“The Whole Enchilada”

see comments
11
Wednesday

Foundation

E2MOM 16 Minute

Split Jerk x 3 Reps

Build on load to heavy triple, for the first 4 sets, pause for 2 seconds in the receiving position

WOD

For Time:
20 Minute Cap

Run 400 Meters
15 Power Cleans
Run 400 Meters
10 Power Cleans
Run 400 Meters
5 Power Cleans
Run 400 Meters

RX: 65%
INT: 55%
SC: 40%

Scale to 200 Meters or Row 500 Meters as needed

see comments
10
Tuesday

Foundation

Back Squat
1×5 @ 55%
1×5 @ 65%
1×1 @ 75%
1×1 @ 85%
1×1 @ 90+%

WOD

For Max Reps

90 Seconds of Strict HSPU
Rest 30 Seconds
60 Seconds of Strict HSPU
Rest 30 Seconds
30 Seconds of Strict HSPU

Note reps achieved for each set

Scale to Kipping HSPU or Pike Push Ups as needed

Rx+ 2” deficit

see comments
9
Monday

Foundation

3 Sets of
Straight Leg Deadlift x 8 reps
Rest 45 Seconds
Strict Press x 12 reps
Rest 45 Seconds
@ 25% of 1rm DL

WOD

4 Rounds of

All Levels:

30 Seconds of SDHP @ weight used in foundation
Rest 90 Seconds
60 Seconds of Strict Pull-ups (alternate between supinated and pronated grips each set)
Rest 60 Seconds

Score is total pull-ups and SDHP combined

see comments

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