WOD

PAST WODS

Jun

30
Friday

Foundation

Presented by: Ron “Ronimal” Smith

E3MOM for 15 Minutes
Hang Squat clean + 2 Front squats

WOD

Teams of 2

20RFT
5 Squat Cleans 60%
5 Burpees over Bar
5 Ground to OH

Cap: 25 Minutes

see comments
29
Thursday

Foundation

EMOM 21 Minutes
Min 1: 2 rope climbs
Min 2: 100m Backwards run
Min 3: 20 Jump Lunges

Int:
Min 1: 1 rope Climb
Min 2: 100m Backwards run
Min: 3 15 Jump lunges

Sc:
Min 1: 4 G2S
Min 2: 100m Run
Min 3: 15 Walking Lunges

WOD

Z Press

15 Minute to establish 5 rep max

see comments
28
Wednesday

Foundation

5 x 50m Partner Banded Sprints

(15 min)

WOD

Complete as many reps as possible in 20 minutes of:

15 C&J 115/75
Rest 1 minute
15 C&J 135/95
Rest 1 Minute
15 C&J 155/105
Rest 1 Minute
15 C&J 185/125
Rest 1 Minute
15 C&J 225/155
Rest 1 Minute
15 C&J 245/165

*Record reps completed

see comments
27
Tuesday

Foundation

Complex
Power Snatch + 3 OHS
5 x 1 Rest 90 seconds

Then….
1 Power Snatch + as many OHS as possible @ 80% of heavy complex

Record Reps & weight

WOD

21-15-9

Kb Swings 53/35
Box Jumps 24/20
Toes-2-Bar

Cap: 10 Minutes

see comments
26
Monday

Foundation

15 Minutes to Build to 3 rep Thruster HSOD

(from floor)

WOD

4 RFT

50 Double Unders
15 Db Sqt Cleans 45/25
15 Burpees

Rest 2 Min between rounds

Int: barbell squat cleans 95/65 and dynamic singles

Sc: Barbell power cleans 75/55 and SU

Cap: 18 Minutes

see comments
24
Saturday

Foundation

Partner WOD
3 Minute AMRAP
Max Tire Flips

*must alternate sides being flipped

Record Weight and reps

WOD

Team Nancy

5 RFT

15 Synchronized OHS 95/65
400m Run

Scale to Front squats as needed

see comments
23
Friday

Foundation

 

Muscle up Practice
E2MOM 6 Minutes
5 Kip swing
2 C2B
1 Hips to bar

Sc:
5 Beat Swings
2 Kip Swings
1 Pullup (attempt)

Then

movement review

WOD

“Manchester”
22 Minute AMRAP
22 Power cleans 135/95
5 Burpee Muscle-ups
17 Box jump overs 24/20”
200m Run

Dedicated to the 22 people who lost their lives in the terrorist attack at Manchester Arena on May 22, 2017

see comments
22
Thursday

Foundation

Front Squat
20 Minutes to establish a 1RM

WOD

4 RFT

RX:
5 T2B
10 RKBs (32k/24k)
15 SDHP(32k/24k)
20 double-unders

INT:
5 K2E
10 RKBs (24k/16k)
15 SDHP
20 dynamic singles

SC:
5 Knee Raises
10 RKBs (16k/8k)
10 SDHP
20 single-unders

Rx+: 80# Kb

Cap: 14 Minutes

see comments
21
Wednesday

Foundation

15 minutes to work up to a heavy 1 rep Bear Complex
-Power Clean
-Front Squat
-S2Oh
-Back Squat
-S2Oh (from back rack)

WOD

20 Min EMOM
Min 1: 1 bear complex
Min 2: 10 Bar Facing Burpees

Weight on the Bear complex is 90% of the HSOD

Int: 80%, 8 Bar Facing Burpees
Sc: 80%, 6 Burpees

see comments
20
Tuesday

Foundation

Super set:
Strict Dips and Pullups

5 sets of 8 reps
*weight/scale yourself to struggle at reps 7-8

Rest 90 seconds between sets

Record average weight/scaling used for the 8 reps.

WOD

10 Minute AMRAP

1 Power Snatch 135/95
1 HSPU
2 Power Snatch
2 HSPU
….

Keep increasing rep scheme by 1 until time is over.

Int: 115/75
Sc: 95/65

Scale HSPU to seated Dumbbell presses

see comments

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