WOD

PAST WODS

May

31
Wednesday

Foundation

Hatch 10-1
Back Squat
5x 60%
5x 65%
5x 70%
5x 75%
Front Squat
5x 60%
5x 65%
2x5x 70%

WOD

“Randy”

For Time:
75 Pwr Snatch 75/55

Cap: 10 minutes

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. 

see comments
30
Tuesday

Foundation

10 Min EMOM
5 Sumodeadlifts (80-85%)

WOD

Flight Simulator

For Time:
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Rx: Double Unders
Int: dynamic singles
Sc: Single unders

All reps done unbroken. You must stop between sets.

Cap: 25 minutes

see comments
29
Monday

Foundation

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

WOD

Murph

1 mile run
100 Pullups
200 Pushups
300 Squat
1 mile run

Partition the 100, 200, 300 as desired

Rx+ : 20lb vest

Intermediate: 1200m, 75, 150, 225, 1200m (15 rounds of 5, 10, 15)
Scaled: 800m run, 50, 100, 150, 800m run (10 rounds of 5, 10, 15)

 

 

see comments
27
Saturday

Foundation

Low-hang squat clean
15 min to find 2rm
… then 5×1 @ 90%

WOD

Pet Rock!
In teams of 2:

50 pullups
40 KBs (16k/12k)
30 box jmp (24”/20”)
20 toes-to-bar
10 HSPU
10 TGU (16k/12k)
20 toes-to-bar
30 box jmp (24”/20”)
40 KBs (16k/12k)
50 pullups
10 burpees (alternating, w/”rock” pass)

One partner must hold the “pet rock” while the other works. If the rock hits any horizontal surface for any reason, it’s an immediate 5-burpee penalty for the whole team.

see comments
26
Friday

Foundation

Movement Review

WOD

“Level Up”

30 Minute AMRAP

25 Deadlifts
25 Push-ups
20 HPC
20 Ring Push-ups
15 S2OH
15 HSPU
10 Power Snatch
10 Strict HSPU
5 Squat Snatch
5 Deficit 4” Strict HSPU

Rx+ 155/105
Rx: 135/95
Int: 115/85
Sc: 95/65

see comments
25
Thursday

Foundation

Hatch 9-2
Back Squat
5x 65%
3x5x 75%
Front Squat
4x5x 65%

WOD

EMOM 7 min
10 Ring dips
Max Med ball situps

Score is total situps completed

For medball situps, keep arms extended and pointing to the sky

see comments
24
Wednesday

Foundation

5 Super sets:

Hack Squat 10 reps

Weighted Glute bridge 10 reps

Build to a “comfortable” heavy set of 10 for each.

Perform both movements without rest in between.

WOD

Row 2000m for Time

*Some may need to start with Row

see comments
23
Tuesday

Foundation

EMOM 15 Minutes
Min 1: 10 box jumps 24/20”
Min 2: 100’ bear crawl
Min 3: 40 DU

WOD

“DT”
5 RFT:

RX:
12 DL(155/115)
9 HPC (155/115)
6 PJ (155/115)

INT: 115/75
SC: 75/45

Cap: 20min

see comments
22
Monday

Foundation

Hatch 9-1
Back Squat
5x 60%
3x 70%
2x 80%
2x 90%
1x 95%
Front Squat
5x 65%
4x 75%
4x 80%
4x 85%

WOD

5 min AMRAP:

5 thrusters
5 c2b pullups

RX: 115/75
INT: 85/55
SC: 55/35

see comments
20
Saturday

Foundation

5 rounds
30 Sec Handstand Hold
20 V-Ups

WOD

Teams of 2
25 Min AMRAP
One partner working at a time
100 DU
80 KB Swings 53/35
60 Burpees over bar
40 Thrusters 95/65
20 T2B

see comments

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