WOD

PAST WODS

Jun

7
Wednesday

Foundation

Super Set
Close Grip Bench
5×10
DB or KB Row
5×10/arm

15-20min

WOD

4 Rounds

RX:
8 KB Hang Clusters L-arm
10 Pull-ups
8 KB Hang Cluster R-arm
10 T2B

Rx: 53/35

Scale as needed

Cap: 16 Minute

see comments
6
Tuesday

Foundation

EMOM 16 Minutes
Min1: 15 Side Throws L
Min 2: 10 Push Balls 20/15
Min 3: 15 Side Throws R
Min 4: 50 Double Unders

WOD

 

10-9-8-7-6-5-4-3-2-1
Unbroken Power Cleans

Rx:115/75
Int: 95/65
Sc: 85/55

Run 200m after each set, including final rep.

Cap: 18 Minutes

see comments
5
Monday

Foundation

Hatch Squat 11-1
Back Squat
1×5 @ 60%
1×3 @ 70%
1×2 @ 80%
1×2 @ 90%
1×1 @ 95%
1×1 @ 103%

Front Squat
1×5 @ 60%
1×5 @70%
2×5 @75%

WOD

5 RFT

5 Hang Power Snatch
5 OHS

Rx+: 115/75
Rx: 95/65
Int: 75/55
Sc: 65/45

Cap: 5 Minutes

see comments
3
Saturday

Foundation

Movement Review

WOD

Deck of cards

Teams of 4. Draw top of card and perform the cards set number of reps to the value of the card. Complete entire stack of cards. 

spades= pull-ups
clubs= push-ups
hearts= sit-ups
diamonds= air squats
Jacks = 10 Burpees
Queens = 200m run
King = 1 rope climb
Joker = Draw from another deck and 2x that movement. If you draw an ace, you must draw another card (doesn’t have to be from the same opponent’s deck) and do 3x the movement.

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2
Friday

Foundation

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

WOD

7 min AMRAP:
5 over-bar burpees
4 barbell rollouts
3 pwr clean (135/95)
2 bent rows (135/95)
1 pwr sntch (135/95)

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1
Thursday

Foundation

Complex
Build to HSOD
3 Push press – 3 Push Jerk – 3 Split jerk

WOD

In teams of 2:
For Time:
150 wall ball (20/14)
100 burpees
50 pull-ups

Only one partner may work at a time. Reps are team total — doesn’t matter how many reps each member completes

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