WOD

PAST WODS

Mar

20
Monday

Foundation

1 Rep Max Back Squat

WOD

For Time

50 Burpees*

*Perform 8 T2B every minute on the minute, starting at the beginning of the first minute of the WOD

Cap: 20 minutes

see comments
18
Saturday

Foundation

WOD

Teams of 3

For Time
100 Alt. Partner Wall Ball 20/14

100m Partner Carry

100 MB toss Sit ups

100m Partner Carry

50 Partner DL 285/205

100m Partner Carry

50 Burpee over Bar

100m Partner Carry
2 team members working; alt EACH rep

see comments
17
Friday

Foundation

Open Prep

WOD

WORKOUT 17.4
Complete as many rounds and reps as possible in 13 minutes
of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups*
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

 

Scaled: (Ages 16-54)
Men deadlift 135 lb., throw 20-lb. ball to 9-ft. target and
perform hand-release push-ups
Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and
perform hand-release push-ups

see comments
16
Thursday

Foundation

Clean Deadlift

2×3 @ 80%

2×3 @ 85%

WOD

2 RFT

12 Minute Cap
RX:

400m Run

12 Burpee Box Jump Overs 24/20

12 Toes to Bar

12 Strict HSPU
INT:

400m Run

12 Burpee Box Jump Overs 20/16

12 K2E

12 HSPU
SC:

200m Run

12 Burpee Box Jump Overs 12/8

12 Knee tucks

12 Pike Push Ups
Group Cooldown:

ROMWOD            Open Prep Day 21

see comments
15
Wednesday

Foundation

E2MOM for 16 Minutes

Front Squat

1×5 @ 55%

1×5 @ 65%

1×3 @ 75%

1×2 @ 85%

1×2 @ 90%

1×1 @ 95%

1×2 @ 90%

1×1 @ 90%

WOD

50 ManMakers for time
Moderate weight DB

see comments
14
Tuesday

Foundation

Push Press

1 @ 55%

1 @ 65%

1 @ 75%

1 @ 80%

1 @ 85%

1 @ 90%

1 @ 90+%

1 @ 90+%

WOD

E2MOM for 18 Minutes
Minute 1 – 3 Rolls to Candlestick + Max Ring Dips

Minute 2 -2 wall climbs + Max Ring Rows

Minute 3 – 16 jump lunges + Max Pistols
Score is total number of max reps completed

see comments
13
Monday

Foundation

E2MOM for 20 Minutes
Snatch
3 @ 50%
3 @ 55%
3 @ 60%
2 @ 65%
2 @ 70%
2 @ 75%
1 @ 80%
1 @ 85%
1 @ 90%
1 @ 95%

WOD

12 Minute AMRAP

12 Russian KB Swings (Heavy)
12 Alt. Reverse Lunges with KB Goblet Hold
200m Run

see comments
11
Saturday

Foundation

WOD

For Time
Teams of 2

Buy In 400m Atlas Stone carry

Not on shoulder – must be held in front of body

50 Stone to Shoulder
50 Tire Flips
50 Manmakers

Buy out 400m Farmers Carry

Partition reps as needed

see comments
10
Friday

Foundation

WOD

Open Wod 17.3

see comments
9
Thursday

Foundation

Snatch Deadlift
2×3 @ 80%
2×3 @ 85%

WOD

3 RFT

10 Box Jumps 24/20
10 GHD
2 MU

Group Cooldown:
ROMWOD
Open Prep Day 12

see comments

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