WOD

PAST WODS

Apr

18
Tuesday

Foundation

Tall Snatch

Work to a heavy triple (perfect form)

WOD

For Time

1,000 meter Row

see comments
17
Monday

Foundation

Hatch 4-1

Back Squat

8×65%

8×70%

6×80%

6×85%

Front Squat

5×70%

5×75%

5×80%

5×85%

WOD

5 RFT
6 T2B

6 Box Jumps 30/24″

6 Push Balls 20/14#

see comments
15
Saturday

Foundation

2 Rounds For Time

10  Inverted

burpee

15 T2B

200m Sprint

 

WOD

Teams of 3

For Time
Ground to overhead
50 (95/65)

40 (135/95)

30 (155/115)

20 (185/125)

10 (205/135)
20 Minute Time Cap
*One Person is working at a time. You can power snatch, squat snatch, clean and jerk, etc.

see comments
14
Friday

Foundation

EMOM  10 minutes Min 1: 10 nose to wall Hip taps

Min 2: 20 Banded Good Mornings (Heavy)

WOD

E5MOM for 25 Min
RX:

20 Wallballs 20/14

20 Box jumps 24/20

20 Pullups

20 cal AB/Row
INT:

15 Wallballs

15 Box jumps

15 Pullups

15 cal AB/Row
SC:

12 Wallballs

12 Box jumps

12 Jumping pullups

12 cal AB/Row

see comments
13
Thursday

Foundation

Hatch 3-2

Back Squat

10×60%

10×65%

8×70%

8×75%

Front Squat

5×60%

5×65%

2x5x70%

WOD

10 Minute AMRAP
50 DU

10 DB Push Press 50/35
*Scale to Dynamic Singles or Singles as needed

see comments
12
Wednesday

Foundation

E4MOM for 20 Min
4 C&J Attempts

*Note the total successful lifts and heaviest C&J completed

WOD

3 RFT

RX:
4 SDHP
8 OH Lunge
12 Good mornings

RX: 115/80
INT: 95/65
SC: 75/45

Cap: 12 Minutes

see comments
11
Tuesday

Foundation

EMOM 9 Minutes

Min 1: 20/15 cal Row

Min 2: 2 Rope Climbs

Min 3: 20 GHD situps

WOD

12 Minute AMRAP
12 Strict Single arm OH Presses with DB/KB (Moderate)

12 Goblet Step-ups 24/20

12 Push Ups
Perform 6 presses with L then 6 with R

see comments
10
Monday

Foundation

Hatch 3-1

Back Squat

8×65%

8×70%

6×80%

6×85%

Front Squat

5×60%

5×70%

5×75%

5×80%

WOD

E2MOM for 10 Min
5 Power Snatch

Bar Facing Burpees
RX: 70%/10

INT: 60%/8

SC: 50%/6

see comments
8
Saturday

Foundation

Movement Review

WOD

Teams of two

For Time
40 KB SDHP 70/53

40 Ring Dips

1000m Row

100 DU

30 SDHP

30 Ring Dips

1000m Row

100 DU

20 SDHP

20 Ring Dips

1000m Row

100 DU

see comments
7
Friday

Foundation

E3MOM 15min

10 DB bench press

10 DB Row/arm

WOD

Max Reps in 15 Minutes of
20 OH Lunge with MB

Max unbroken Wall Ball Shots
*Score is total number of wall balls

see comments

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