WOD

PAST WODS

Feb

4
Saturday

Foundation

E2MOM for 10 Minutes

Deadlift

1×6 @ 65%

1×4 @ 75%

1×2 @ 80%

1×2 @ 85%

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

WOD

Burpee Mile EMOM
Every Minute  on the minute athletes perform 5 burpees, including the start
Mobility WOD
1min each side

Samson Stretch

Banded OH Distraction
Compare to August 6, 2015

see comments
3
Friday

Foundation

Max unbroken strict Pull-Ups

WOD

E2MOM

As Long As Possible
From 0:00-2:00
2 Rope Climbs

2 Front Squats
From 2:00-4:00
2 Rope Climbs

4 Front Squats
From 4:00-6:00
2 Rope Climbs

6 Front Squats
RX: 185/135

INT: 135/95

SC: 75/45
Continue to add 2 reps to the front squat each interval for as long as possible.
Mainsite Wod

161113

see comments
2
Thursday

Foundation

Snatch

4×3 @ 70%

WOD

13.2

10 Minute AMRAP
RX:

5 S2OH 115/75

10 Deadlifts 115/75

15 Box Jump 24/20
INT:

5 S2OH 90/55

10 Deadlifts 90/55

15 Box Jump 24/20
SC:

5 S2OH 65/35

10 Deadlifts 65/35

15 Box Jump 24/20

see comments
1
Wednesday

Foundation

3 Rounds
10 Front Rack Lunges

Rest 30 Seconds

10 SDHP

Rest 30 Seconds

Side Planks 30 Sec each

Rest 30 Seconds
RX: 95/65

INT: 65/35

SC: 35/15

WOD

10 Minute AMRAP
RX:

4 Dumbbell weighted burpees (moderate)

6 Alt. DB rows from plank (6 each arm)

8 DB Thrusters
INT:

4 Dumbbell weighted burpees (moderate)

6 Alt. DB rows from plank (6 each arm)

8 DB Thrusters
SC:

4  Burpees

6 Alt. DB rows from plank (6 each arm)

8 DB Thrusters

see comments

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