WOD

PAST WODS

Mar

8
Wednesday

Foundation

Front Squat
1×5 @ 70%
1×3 @ 80%
1×1 @ 85-90%
Find 10 Rep Max

WOD

7 Minute AMRAP

30 DU
15 Power Snatch 40%

see comments
7
Tuesday

Foundation

Push Jerk
1 @ 55%
1 @ 65%
1 @ 75%
1 @ 80%
1 @ 85%
1 @ 90%
1 @ 90+%
1 @ 90+%
15 Minutes

WOD

4 RFT

100 M Sprint
15 Goblet Squats (Moderate)
15 Toes to Bar

see comments
6
Monday

Foundation

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

WOD

3 Sets for Reps

60 Seconds Strict HSPU
Rest 30 Seconds
60 Seconds Ring Rows
Rest 30 Seconds
60 Seconds Strict Ring Dips
Rest 30 Seconds

see comments
4
Saturday

Foundation

Max Unbroken DU

WOD

For Time

Teams of 2
Buy in 100 T2B
Then,
5 rounds

20 Burpees

30 Russian KBS (Heavy)

40 Goblet Squats

see comments
3
Friday

Foundation

WOD

Open Wod 17.2

see comments
2
Thursday

Foundation

Deadlift

1×8 @ 50%

1×6 @ 60%

1×4 @ 70%

1×2 @ 75%

1×2 @ 85%

Rest 2 minutes between sets

WOD

For Time

8 Minute Cap
20 Wall Ball

20 T2B

15 Wall Ball

15 T2B

10 Wall Ball

10 T2B

5 Wall Ball

5 T2B

RX: 20/14

INT: 14/10

SC: 10/6

Scale T2B to K2E or Knee Tucks as needed.
Group Cooldown:

ROMWOD

Open Prep Day 4

see comments
1
Wednesday

Foundation

E2MOM for 16 Minutes

Back 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

3 Rounds for Time
60 Double Unders

10 Hang Squat Cleans

10 Alt. Front Rack Lunges
RX: 60%

INT: 50%

SC: 40%
Scale to Dynamic Singles or Singles as needed.

see comments

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