WOD

PAST WODS

Feb

28
Tuesday

Foundation

Find 1RM Strict Press

WOD

12 Minute AMRAP
200 Meter Run

20 Push Press

10 Front Squat
RX: 60% of 1rm strict press from today

INT: 50%

SC: 40%
Core Work:

4 Rounds

20 Hip Extensions

10 T2B

see comments
27
Monday

Foundation

Snatch

1×2 @ 60%

1×2 @ 70%

3×2 @ 80%

WOD

3 Minute Running Clock – AMRAP
40 Air Squats

30 MedBall Sit-ups

20 Push-Ups

10 Pull-ups
Rest 2 minutes between sets, and pick up the next set where you left off.  Complete a total of 5 sets.

see comments
25
Saturday

Foundation

WOD

For Time

Teams of 3
Row 5000 Meters

Run 2 Miles

100 Goblet Squats 53/35

75 HSPU

50 Burpees
Partition movements as needed.  Teams may work at the same time

Each person must perform a portion of each movement.

see comments
24
Friday

Foundation

WOD

Open Wod 17.1

see comments
23
Thursday

Foundation

EMOM for 8 Minutes
Minute 1 – Deadlift x 8 reps @ 50%

Minute 2 – Ring Rows x 10 Reps

WOD

For Time 12 Minute Cap
40 Russian KB Swings (Moderate)

20 Burpees

30 RKBS

15 Burpees

20 RKBS

10 Burpees

Group Cooldown:

ROMWOD

Open Prep Day 16

see comments
22
Wednesday

Foundation

Back Squat

1×5 @ 70%

1×3 @ 80%

1×1 @ 85-90%

(12min)

Find 10 Rep Max

(2-3 attempts 10min)

WOD

For Time
21 Thrusters

9 Bar MU

15 Thrusters

6 Bar MU

9 Thrusters

3 Bar MU
RX: 95/65

INT: 65/35

SC: 35/15
Scale Bar MU to C2B, Pull-ups, ring rows as needed
Cap: 20min

see comments
21
Tuesday

Foundation

Split Jerk
1 @ 55%
1 @ 65%
1 @ 75%
1 @ 80%
1 @ 85%
1 @ 90%
1 @ 90+%
1 @ 90+%

WOD

For Max Reps

Power Snatch x Max Unbroken Reps @ 80%
Rest 2 Minutes
Power Snatch x Max Unbroken Reps @ 65%
Rest 2 Minutes
Power Snatch x Max Unbroken Reps @ 50%

Set terminates at any point when the barbell is rested overhead for more than one full breath or rests on the ground for anything more than touch and go

see comments
20
Monday

Foundation

Clean
1×2 @ 60%
1×2 @ 70%
3×2 @ 80%

WOD

4 RFT

RX:
10 Med Ball Cleans 20/14
10 HSPU
40 Russian Twists

INT:
10 Med Ball Cleans 14/10
10 HSPU
40 Russian Twists

SC:
10 Med Ball Cleans 10/6
10 Pike Push Ups
40 Russian Twists

see comments
18
Saturday

Foundation

4 RFT
6 Front Squats @ 60% of 1RM Clean

Rest 90 Seconds

12 Ring Rows

Rest 90 Seconds
16 Minute Cap

WOD

Partner WOD
15 Min AMRAP
Partner 1

Wall Balls 20/14

Partner 2

50m Farmer Carry with 2 Heavy KB or DB
When partner 2 returns from farmer carry switch roles
Score is total number of Wall Balls
Scale as Needed

see comments
17
Friday

Foundation

2 Sets

Handstand walk 3 mats

L-Sit 30 Seconds

2 Rope Climbs

WOD

WOD 1
3 RFT
200 Meter Run

5 Muscle Ups

20 KB Swings (Moderate)
Rest 6 Minutes
WOD 2
3 RFT
250 M Row

15 T2B

15 Pull-Ups
Scale As Needed

see comments

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