WOD

PAST WODS

May

8
Monday

Foundation

Hatch 7-1
Back Squat
5x 70%
5x 80%
2x 85%
3x 90%
1x 100%
Front Squat
5x 65%
4x 75%
4x 80%
4x 85%

WOD

10-9-8-7-6-5-4-3-2-1

Deadlifts
Burpees Over Bar

Rx+: 225/155
Rx: 185/125
Int: 165/110
Sc: 135/95

see comments
6
Saturday

Foundation

Work to Heavy Jerk
15 Minutes

WOD

“Rabbit’s Delight”

Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 400 meters. Partner A will complete as many reps until Partner B returns from sprint, then switch. Cycle repeats until each partner has complete four 400m sprints and all four movements.

Movements:
Thrusters (45/33 lb)
KB Swings (24/16 kg)
Wall Ball (20/14 lb)
Box Jumps (24″/20″)

*Score is total reps

see comments
5
Friday

Foundation

Movement Review

WOD

For Time:

3 Rounds of

7 DL (315/205)
4 Ring MU

cap: 10 Minutes

Followed by

3 Rounds of

21 Toes-thru-rings
21 Wall Ball 20/14
21 Burpee Box Jumps
3 Bar MU

Cap: 35 minutes

see comments
4
Thursday

Foundation

Hatch 6-2
Back Squat
4x 75%
3x4x 80%
Front Squat
5x 60%
5x 65%
2x5x 70%

WOD

Against a 2 Minute running clock

Row 250m
Push Press 115/85 for Max Reps

Rest 2 Min between sets, and complete total of 3 sets.

*Sub row with 500m Bike or 200m Run if needed for class sizes
Stager start as required

see comments
3
Wednesday

Foundation

EMOM 10min

Min 1: 3 Pullovers

Min 2: 20 Hollow Rocks

WOD

Against a 4 Min Clock
For Max Reps

Run 400m
Max Push-Ups

Rest 4 Min

4 Min AMRAP
10 Box Jumps (24/20)
10 Pull-Ups

Rest 4 Minutes

4 Min AMRAP

10 Burpees
30 Double Unders

see comments
2
Tuesday

Foundation

15min to Establish
Heavy single Sumo-Deadlift

WOD

3 RFT:

25 GHD Sit-Ups
50 ft. Handstand Walk
10 OH Lunge (135/95)

Cap: 18 minutes

see comments
1
Monday

Foundation

Hatch 6-1
Back Squat
6x 70%
6x 80%
3x 90%
2x 95%
Front Squat
5x 65%
4x 75%
2x4x 80%

WOD

12-9-6

Push Press
Burpee over Bar

RX: 155/105
INT: 135/95
SC: 95/65

Cap: 10 minutes

see comments

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