WOD

PAST WODS

Apr

29
Saturday

Foundation

Movement Review

WOD

Teams of 3

100 Cal Row

90 Wall Ball 20/14

80 Cal Row

70 Burpees

60 Cal Row

50 T2B

40 Cal Row

30 Box Jumps 24/20

20 Cal Row

10 100m Sprints

 

Rx+: Team of 2

see comments
28
Friday

Foundation

Movement Review

WOD

For Time:

“Adrian”
7 RFT

3 Forward Rolls
5 Wall climbs
7 T2B
9 Box jumps 30/24”

Cap: 25 min

 

see comments
27
Thursday

Foundation

Hatch 5-2

Back Squat

6x 65%

6x 75%

6x 80%

6x 80%

Front Squat

5x 60%

5x 65%

5x 70%

5x 70%

WOD

For Time:
Run 400m

20 Ground to Overhead

Run 400m
RX: 135/95

INT: 95/65

SC: 65/35 and 200m run

Cap: 10 min

see comments
26
Wednesday

Foundation

EMOM for 10 Min

Strict Press

2 reps – build to heavy double

Followed by

EMOM 10 Min

Push Pess

2 rep – build to heavy double

WOD

8 Min AMRAP
20 DU

5 HSPU

10 American KBS (Heavy)
*Scale to seated press, dynamic singles, or singles as needed.

see comments
25
Tuesday

Foundation

For Time:

400m Farmer carry

RX: 185/125

INT: 135/95

SC: 95/65

*Score is weight and time.

WOD

E5MOM for 20 Min

Run 400m

8 Strict Pull-Ups

12 T2B

16 Push-ups

see comments
24
Monday

Foundation

Hatch 5-1

Back Squat

8x 65%

6x 75%

4x 85%

4x 90%

Front Squat

5x 70%

4x 80%

3x 85%

3x 90%

WOD

For Reps in 10 Min
Buy In of

20 Deadlifts

15 Power Cleans

10 Shoulder to Overhead
RX: 185/125

INT: 135/95

SC: 95/65
Then in the time remaining

Max Bar Facing Burpees
*Score is number of burpees

see comments
22
Saturday

Foundation

Deadlift

6 @ 65%

4 @ 75%

2 @ 85%

1 @ 90%

1 @ 95%

1 @ 95+%

WOD

Teams of 3
20 Min AMRAP (Cal)

Row for Calories
*Teams of three will row for total number of calories.  One partner row at a time

see comments
21
Friday

Foundation

Max Distance Broad Jump (10 min)

Max Height Box Jump (15 min)

1 Rep Max Power Clean (15 min)

WOD

see comments
20
Thursday

Foundation

Hatch 4-2

Back Squat

8×65%

8×70%

8×75%

8×80%

Front Squat

5×60%

5×65%

2x5x70%

WOD

RomWod

Quick Hips

see comments
19
Wednesday

Foundation

Handstand Walk Practice

  • Inverted
  • Shoulder Taps
  • Hips Taps
  • Assisted Walking
  • Handstand Walking

WOD

For Time

50 Inverted Burpees

see comments

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