WOD

PAST WODS

Apr

6
Thursday

Foundation

Hatch 2-2

Back Squat

10×60%

8×70%

8×75%

8×80%

Front Squat

5×60%

5×65%

2x5x70%

WOD

For Time:

Run 200m

8 Deadlift 275/185

15 HSPU

8 Deadlift 275/185

Run 200m
Cap: 10min

see comments
5
Wednesday

Foundation

Complex
¼ OHS + ½ OHS + ¾ OHS + OHS
3×3 heavy triple

WOD

Option 1

9-7-5 for time:

Power Clean 85%
Ring Muscle-Up

Option 2

For time:

15 Power Cleans 65%
30 Ring Dips
10 Power Cleans
20 Ring Dips
5 Power Cleans
10 Ring Dips

see comments
4
Tuesday

Foundation

EMOM 12min
Min 1: HSW 25ft
Min 2: 40 sec Chin over bar hold
Min 3: 2 MU or 6C2B

WOD

21-15-9
DB Thruster (moderate)
Burpees

Cap: 15min

see comments
3
Monday

Foundation

Hatch 2-1
Back Squat
10×60%
8×65%
6×70%
6×75%
6×80%
Front Squat
5×60%
5×70%
2x5x75%

WOD

3 RFT

15 KB Swing (Moderate)
8 Double Taps
15 GHD

Cap: 12min

see comments
1
Saturday

Foundation

Hi-hang Power Snatch

Find 1rm

WOD

Team “Kelly”

In Teams of 2:

5 RFT:

Run 400M

30 Box jump, 24/20

30 Wall Ball 20/14
Teammates run together. One teammate works at a time on box jumps and wall balls

see comments

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