WOD

PAST WODS

Jun

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
19
Monday

Foundation

Back Squat
20 Minutes to
establish a 1RM

WOD

21-15-9

RX:
GHD
Med Ball Clean 20/15
Kettlebell Swing 32/24

INT:
Med Ball Sit Up 15/10
Med Ball Clean 15/10
KBS 24/16

SC:
Med Ball Sit Up 10/6
Med Ball Clean 10/6
KBS 16/12

Cap: 12 Minutes

see comments
17
Saturday

Foundation

Movement Review

WOD

Partner Wod

For Time:
Rx:
50 HSPU (Sc: HRPU)
50 KB Swings 53/35
50 Pistols (Sc: Goblet)

Int/Sc: HRPU and Goblet Squats

While 1 athlete works, 1 must hold a position
Movement 1: OHS
Movement 2: Front Squat
Movement 3: Back Squat

Cap: 15min

Rest 10min

For Time
21 Thrusters
21 Pullups
15 Thrusters
15 C2B
9 Thrusters
9 Rope Climbs

Cap: 15 minutes

Rx: 95/65
Int: 85/65
Sc: 75/55

see comments
16
Friday

Foundation

Movement Review

WOD

Team Chief plus

Teams of 2

5 minute AMRAP

3 Power Cleans 135/95
6 Push-ups
9 Air Squats

Rest 1 minute

Repeat 5 times

Alternate every round with your partner

Start each AMRAP where you left off

see comments
15
Thursday

Foundation

Hatch Squat 12-2
Back Squat
1×5 @ 60%
1×5 @ 70%
2×5 @ 75%

Front Squat
1×5 @ 60%
1×5 @ 70%
1×5 @ 75%

WOD

For time: (recovery run)
Rx:
1 Mile Run

Int:
1200m Run

Sc:
800m Run

Cap: 10 minutes

see comments
14
Wednesday

Foundation

Grab bag gymnastics 
Pick one:
Rope Climb
Handstand
Pistol

15 minutes to spend improving in one

WOD

16 Minute AMRAP

200m Run
30 second L arm hang
30 double unders
30 Second R arm hang
30 walking lunges

Int/Sc
200m run
30 second hang
30 dynamics/singles
30 second hang
30 walking lunges

see comments

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